1. Warm up / mobilise
2. Strength
GHD Back extensions 5-5-5-5-5
3. WOD
08:00 Endurance
For time
Run 800m
100 Push Ups
75 KB Swings (24/16)
50 Sit Ups
25 Back extensions
800m Run
09:00 CrossFit WOD
Partner AMRAP 20
60 Wall Balls (20/14)
50 Double unders
40 Air Squats
30 T2B
20 Back extensions
10 Ring Rows
4 Recovery