Warm Up
Jog 200m
30 lunges
25 push ups
20 squats
10 burpees
5 pull ups
Strength
Front squats
WOD
4 RFT
400m run/row
30 air squats
Post
25 russian twists
25 heel taps over kettle bell
25 knees to elbows in plank position
Warm Up
Jog 200m
30 lunges
25 push ups
20 squats
10 burpees
5 pull ups
Strength
Front squats
WOD
4 RFT
400m run/row
30 air squats
Post
25 russian twists
25 heel taps over kettle bell
25 knees to elbows in plank position