“A:
Run 400M @50%
+
3 sets, of:
Goodmornings x 10 reps
Banded pull down (straight arms) x 15 reps
Air Squats x 15

B:
Sumo Deadlift High Pull
30-20-10

C:
For time, of:
Lunges x 100 reps @40/30kg
*if you have to set the bar down, do a 200M farmers carry with a singel kettelbell @24/16kg

D:
4 sets, of:
Banded triceps push-downs x 50 reps
Hand release push-up x 20 reps

E:
3 sets, of:
Couch Stretch 30/30s
Cat & Cow 10 reps”