Drills warm up/down 10:00 [1] 1.0 km (10:00 / km)
ABCs
Strength 30:00 [2]
WWO2
Slam ball over shoulder 20# 3x5
Box jump 30” 3x5
KB front squat 2x25# 3x8
Under table pull up 3x8
DB goblet stationary lunge 25# 2x3x12
One arm row 3x12
KB waiter carry 2x25# 2x3x30sec
Bent over row with ext. rotation 2x5# 3x15
Walking 25:00 [1] 2.2 km (11:22 / km)
In the woods, warmish day.