WARM UP

5 minutes general mobility – coaches choice

1:00/1:00 couch stretch
1:00/1:00 pigeon pose
1:00 Childs pose

-then-

5 Rounds:

P1 – 100M run
P2 – alternating box step-ups until P1 completes

WOD

Run 1 Mile or row until runner returns
20 kb goblet squats
20 HR push-ups
20 butterfly sit-ups
20 KBS

Run 800M or row until runner returns
15 kb goblet squats
15 plank push-ups
15 butterfly sit-ups
15 KBS

Run 400M or row until runner returns
10 kb goblet squats
10 close grip push-ups
10 butterfly sit-ups
10 KBS

Run 200M or row until runner returns
5 jumps squats
5 plyo push-ups
5 butterfly sit-ups
5 KBS