Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each directionPre-mobility: Bottom Squat hold with Barbell 

A. Every 3 minutes, for 18 minutes (6 sets) complete the BB Complex Below:

From the Rack:

Front Squat x 6 reps

Push Jerk x 6 Reps

Bent over Row x 6 reps

Build over the 6 sets
B. 5km Row