Warm Up
Hip openers
200m jog
1 min. squats
1 min. plank
1 min. superman
1 min. jumping jacks
200m jog
Strength
Push ups
2 x 10 w/o weight
5 x 5 w/weight, building to heaviest set of 5
Double under work!
WOD
200m run
500 DUs for time
200m run
Post
5 min. abs, coach's choice