30 Squats (weight in heels, keep lumbar curve, chest up, full range of motion, break "90")
run 300m (or approx. 1 minute run distance) -"Pose" running mechanics - posture, lean, pull
15 minute AMRAP (as many rounds as possible)
Warm-up: (2 rounds of 15 reps)
Weighted Option: hold light weight for squats or wear weighted vest if your ability permits.