A.
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds
B.
Four rounds for time of:
Run 400 Meters
10 Thrusters
Weight and implement (dumbbell or barbell) are up to the athlete. Choose a combination that will allow you to complete the first set unbroken.