Warm up
90/90
2:30 each side and direction
Then
90 seconds of knee lifts and 90 seconds of foot lifts from 90/90
3 RDS
20 Cossack squats
10 deck squats
20 PVC shoulder openers
WOD
Every 6 minutes for 30 minutes
25 gtoh (light weight should be unbroken)
200m side shuffle (100m each way)