-Warm Up-
3 rounds
200m run
7 burpees
Then quad smash and couch stretch
-Strength-
Suitcase Deadlifts
5-5-5-5-5 each side
*use kettle bells
If successful above 124 then grab handles
-WOD-
For Time :
30-20-10
Wall ball
Box Jump
AbMat Sit-ups