-Warm Up-

 

25Jumping jacks,

25 cross jacks

10 Squat thoracic openers

5 bottom half burpees

200 meter run

 

-Strength-

 

Upright rows

 

10-10-10-10

 

Back extensions

 

10-10-10-10

 

Russian Twists

 

10-10-10-10

 

 

-WOD-

 

 

4 rounds

 

1 minute on 1 minute off

 

1 Min Cals

1 Min Rest

1 Min Air Squats

1 Min Rest

1 Min Burpees

1 Min Rest

1 Min V-Ups

1 Min Rest