Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD

Old School

At a leisurely pace

Run 400 meters

5 sets 10 reps each(Super sets):
DB ROW (10 per arm).
Seated Barbell shoulder press (From the floor. Sit on your butt, feet in front of you, strict barbell shoulder press).
*Add load if capable.

Run 400 meters

5 sets 10 reps each(Super sets):
Barbell curls
Strict Dips (rings or bars. Add bands if needed).
*Add load if capable.

Run 400 meters

Partition as needed:
125 push ups
125 sit ups

Run 400 meters

Option 2:
100 push ups
100 sit ups

Option 3:
50 push ups
50 sit ups
Super set each movement.

Post WOD
Foam roll IT bands 2 minutes per side.