Warm Up:
Run or Row
3 Rounds
1 length high knees
20 du’s/ 40 su’s
1 length butt kickers
10 air squats
1 length broad jumps
5 pull ups
WOD:
1 mile run
50 wb
10 rope climbs
50 wb
1 mile run
Cash Out:
3 sets
Banded face pulls x 30
rest 30 secs
Standing DB tricep ext. x 10- 12