Warm-Up

2 Minute Bike, row, ski

Then,

50 ft of each:

Jog
Skipping high knees
Lateral shuffle
Walking Lunges
Bear crawl
Broad jump
Inchworm

Strength/Skill

3 Sets, not for time:

100 meter D-Ball Carry
Single Arm DB Row x 8 Reps

WOD

Every 5:00 for 15 minutes:

800 meter run
Max reps DB box step-ups 20/24″ 50/35
– Use one DB.