Warm Up
Jog 200m
30 lunges
25 push ups
20 squats
10 burpees
5 pull ups
Strength
Bent over barbell rows
10-10-6-4-2-2-8-8
Build light to heavy
WOD
800m run
100 sit ups
400m run
75 squats
200m run
50 push ups
run to street sign and back
Post
30 Russian twists
30 heel taps over KB
30 knees to elbows in plank position L/R=1