10 minute warm up

Sumo DL Speed work: 2 sumo dl with bands @50% every minute on the minute for 8 minutes. Rest 2 minutes and then do 2 box squats @50% every minute on the minute for 8 minutes. Remember speed of the bar is most important.

3 minutes max rep KB Swings
Rest 2 minutes
3 minute max rep burpees.