500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

For time:
 Run 200m then:
15-12-9 of -
Deadlift (m:185lb,w:125lb)
Med Ball Ab-Mat Sit-ups (m20lb,w:14lb)
Run 200m
5 rounds of -
5 Pull-ups
10 Push-ups
15 Squats
Then:
Run 200m

Max Toes to Bar in 2 min