1. Warm up/mobilize

2. Strength

Core – 6 x 30 seconds of butterfly kicks (feet 6” off the ground)

15 seconds rest in between each 30 second set

3. Strength 2

AMRAP 2

Partner Med ball sit up throws

(score = weight x reps)

3. WOD

Endurance

Jerry

Run 1 mile

Row 2K

Run 1 mile

CF

AMRAP 15

400m Run

12 x wall balls (20/14)

12 x box jumps (24/21)

4. Recovery

Couch Stretch

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