Warm-Up
couch, pigeon, lizard stretches
2x
run 400m
20 box step-ups
20 hollow rocks
Strength
Max Plank
Partner WOD
Partner A - run 200m, Partner B - squat hold, switch A & B
A - run 200m, B - KB swings 53/35, switch A & B
A - run 200m, B - lunges with plate overhead 45/25, switch A & B
A - run 200m, B - weighted sit-ups 45/25, switch A & B
A & B - run 200m together to finish
Post-WOD
Mobility & Muff!