Warm-Up

200m Jog
Then…
2rds
5 Star lunges
10 Scorpion stretch w/ bent arm
----then---
10/7 Cal on Bike
Then…
2rds
10 Sit-Ups
10 Squat to Extend(bottom of squat, grab toes then extend legs to hamstring stretch)

WOD
800m Run
50 OH plate-walking lunges
50 KB/DB deadlifts
40 DB step-ups
40 KBS
30 push-ups
30 Alt DB Snatches
20 burpees
20 box jumps
10 DB thrusters
10 pull-ups
400m Run
*5 Atomic Sit-Ups after each movement