Warm up
3 rds
20 walking hip flexor
20 walking hamstring
20 Cossack squats
10 Btn strict press
10 bent over rows
10 push ups
Run to end of garage and back
Workout
21 thrusters
600m run
15 thrusters
400m run
9 thrusters
300m run
Post workout
Strength
5 rds
5-8 strict bent over rows palms face up
15 bent over lateral raises
5-8 single arm high pulls each arm