1. Warm up/mobilize
2. Strength
Core
10 rounds of
10 x med ball sit ups
10 x back extensions
10 x Russian Twists
3. WOD
Endurance
Run 1600m
Rest 4 minutes
Run 1200m
Rest 3 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minutes
Run 200m
CF
2 Teams, Chipper in Cannon
60m Prowler Push (50/30)
50 x Back Extension
40 x wallballs (20/14)
30 x Press (20/15)
20 x SDHP (24/20)
10 x pulls ups
4. Recovery