Warm-Up
Ankle Dorsiflexion x 90 seconds per side
Hamstring + Thoracic Stretch x 10 reps per side
Thoracic Spine Isometric Holds
Bear Crawl x 25 yards forward + 25 yards backward
Single-Arm Kettlebell Overhead Squats (or Thrusters) x 10 per arm

Accessory work
Three sets of:
Front Squat or Goblet Squat x 4 reps
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds

Conditioning
Three rounds for time of
Run or Row 400 Meters
15 Goblet Squats