CrossFit
NFT, 4 rounds
100m Front Rack Carry
50 Double Unders
12 each x Single Leg KB Deadlift
50 Double Unders

2min ea Couch stretch
2min Banded lat stretch each side
2min Foam roll each lat

BootCamp
Dog Gone Good
3 Rounds 1Min At Each Roud
Thrusters
Kettlebell Swings
Jumping Air Squat
Burpee Over Bar
5m Shuttle runs

BarBell
Snatch Drills And Ladder

Track

4x 1000m; walk 100m