Warm up:
1 shuttle run
Shuffle - 100m
High knees - 100m
Butt kicks - 100m
Hamstring walk - 50m
High kicks - 50m
Strength 1 -
5 rounds of 5 KB swings right into 5 KB high pulls.
Strength 2 -
5 rounds of 5/5 DB statue of liberty sit ups right into 5/5 single arm SL presses.
WOD -
10 - 1
Push up
Sit up
Superman
Squat