2 sets:
10 banded pull-aparts
5 push-ups to downward dog
10 banded pass-throughs

1 set:
200-meter run
15 jumping jacks
10 push-ups
15 jumping jacks
20 sit-ups
15 jumping jacks
10 push-ups
15 jumping jacks
200-meter run

- RX -
For time:
2,400-m run

then...
5 rounds:
15 push-ups
15 toes-to-bars

- INTERMEDIATE -
For time:
2,400-m run

then...
5 rounds:
10 push-ups
10 toes-to-bars

- BEGINNER -
For time:
1,600-m run

then...
5 rounds:
10 push-ups from the knees
10 hanging knee raises or sit-ups

- MASTERS 55+ -
Same as Rx'd

Post-workout
3 sets:
Max unbroken pull-ups

1 set:
:45 lacrosse ball chest mash/side
:45 doorway pec stretch/side

For time:
2,400-m run

then…
5 rounds:
15 push-ups
15 v-ups