Warm Up
Banded shoulders
200m run
2 rounds
20 hollow rocks
20 supermans
20 sit ups
200m run
Strength
Push ups
Build to heavy weighted max
WOD
For time
10 rounds*
7 KB swings 53/35
7 box jumps 24/20
7 burpees
*rest 20 seconds after completing each round
Post
4 x 25 russian twists with bumper plate