-Warm Up-

 

Inchworm down and back

High knees

Butt kickers

Side shuffle

400m run

 

-Strength-

 

Strict press

 

5-5-5-5-5

 

:20 hollow body hold after each set

 

-WOD- 

 

AmRaP 13

 

40 cals bike

30 push-ups

20 Kb swings (Russian) 

10 ring rows