Warm Up
Pigeon/lizards
200m jog
3x
10 - 3 second push up lowers
10 scorpions
10 jumping squats
Strength
20 pull ups
Strict then 3 second lower
20 push ups with weight
3 second lower
WOD
50-40-30-20-10
Wall balls
Ball slams
Post
Walk 200m
Work foam roller on legs and shoulders