-Warm Up

 

2 rounds

 

12 groiners

6 goblet squats

10 shoulder openers

6 KB press

200m run

 

-Strength-

 

 

Back Squat

 

3-3-3-3-3-3-3-3

 

-WOD- 

 

AmRaP 15

 

30 OH lunges 45# plate

 

400m run

 

30 pull-ups

 

400m run

 

30 OH lunges 45# plate

 

400 m run