Warm Up
Couch stretch - 1 min. each side
Arm circles, trunk twists, ankle mobility
2x
20 hollow rocks to superman transition (don't let hands touch floor)
10 burpees
Strength
3 x 15 T2B
3 x 10 knees to elbows
WOD
3 rounds
200m run
10 pull ups
20 jumping lunges (L/R=2)
Post
5 mins. coach's choice