A.
3 sets: (45-60 sec rest between sets)
150ft bent over sled OR sand bag drag
20 sec max reps single leg Calf raises (20 sec ea. leg)

B.
1 set:
Max push ups w/ one sec pause at the top of each rep
100 banded good mornings
Max push ups w/ one sec pause at the top of each rep

C.
3 set: (45-60 sec rest between sets)
10 Lateral lunges – perform all reps one side at a time* 10 Weighted ice skaters

D.
2 rounds for time:
21 Thrusters (95/65) with one sec pause at the top of each rep
400m run