Warm-Up
400 m Indian med-ball run
10 Squats
Lunge and Twist 10 m
10 Push Ups
Toy Soldiers 10 m
10 Sit Ups
Forward Rolls 10 m
10 Light Kettle Bell Swing
Broad Jumps 10 m
WOD prep
Pose Running Drills
WOD
Every 3 Minutes for 4 Rounds
Run 200 M
30 Burpees
* You should be shooting to finish the burpees with at least 30 seconds of rest before the next round. Stop where ever you are at the 2:30 mark and Reduce the reps of the burpees by 5 in the next round if you don’t finish the burpees.
Post WOD:
Peg board climbing
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