Warm-Up

• 400m Run

Dynamic Stretching

3 rounds

• 10 Box Jumps
• 200m Row
• 10 Push-ups

WOD

50-40-30-20-10

• Floor Press 115/85
• Hip Ext.

Notes:  Between each set of "50", "40", etc you will do 20 GHDs (4 sets)

Lite WOD

5 Rounds

• 20 ABMAT Sit-ups
• 15 Floor Press 95/65
• 10 Hip Ext

Mobility