Alternative Athletics - 3 Steps

Warm Up
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
Then

3 Rounds
5 Jefferson Curls
20 Jump Rope Single-Unders

Strength
5 Sets of 
3x Bench Press

WOD
42 - 30 - 18
​Kettlebell Swing @ 33% snatch
Ski Jumper over KB
Hammer Swings

Cool Down
3 Sets of 15 
reverse Hyper @ 25% back squat

2 min each side
banded shoulder stretch
barbell calf roll
​
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.

21-15-9
Air Squats
Sit Ups
Ring Rows