Warm up:
50 m each x2
Jog
High knee skip
Backwards run
Shuffle
Lunge
Reverse over the gate
WOD 1 - 6 min AMRAP
100 m farmer carry
D & B plank walk
200 m run
WOD 2 - 2:00/ 1:00 / 2:00
Ring row
Push up
*increase by 2 reps each round. Pick up were you left off after rest.
WOD 3 - 6 min AMRAP
20 Weighted box step up
20 Sprinters
20 mtn climbers
WOD 4
800 m run
Mobility