“A:
2 sets, of:
Couch Stretch x 60/60 sec
Hamstring Stretch x 30/30 sec
Calf Stretch x 30/30 sec

B:
Every 2 min for 10 min, of:
Deadlift x 4 reps + Squat Clean + Front Squat x 2 reps + Shoulder to over Head

C:
Assult Road Block
Amrap 21 min, of:
Thrusters x 3 reps
Burpees over Bar x 6 reps
Pull-ups x 9 reps
Hand Release Push-Ups x 12 reps
Assultbike / Row @15/10 cal

D:
3 sets, of:
Single arm Kettlenell row x 9/9 reps
Weighted Jack Knifes x 12 reps”