40-20-13

1.Jumping Jacks
2.Side Jumps
3.Squat Jumps
4.High Knees
5.Plank Jacks
6.Dolphin Pushups
7.Hand to Elbow
8.Push up Side Plank
9.Fire Hydrant on Left
10.Fire Hydrant on Right
11.Single Leg V-Ups
12. Kick Back Left
13. Kick Back Right

Hero WOD Friday: Trooper Joshua Miller

For Time:
Cash  in: 209 SU
6 Rounds:
7 Air Squats
7 Push-Ups
7 Box Jumps
7 Pull ups
7 Thrusters 135/95
7 Bar over Burpees
200 meter run

* Increase by 100 meters every round after round 1.