Strength
Deadlift
Heavy 5
Super set
Kettlebell Windmill
3 x 3/side
*Intended to be light. Just get a good stretch in the shoulders and hips. Keep stance somewhat narrow, back leg straight, push the hips to the side, and reach arm down the front leg. Weight should be in the back leg.
Workout
For time
50 Walking lunges steps (unweighted, total steps)
400m run
50 Russian KB Swings (70/53)