Warm Up
Shoulders and hamstrings
3 x 10
3 second Squat Hold under tension
Lunges
Down Dog Toe Taps
Strength
Push Press
Bent Over Rows
4 x 10 each arm
WOD
Fight Gone Bad, Home Edition
3 Rounds
1 min. Thrusters
1 min. SDHP
1 min. Box Jumps/Knee Tucks/Step Ups
1 min. Push Ups
1 min. Burpees
1 min. Rest
Score is total reps
Post
5 min. cool down jog