Warm-up
200m Run
50’ Sandbag Back Rack Lunges*
200m Sandbag Run
Butts and Guts (8 Mins)
2 Rounds
:30 Work/:15 Rest
1. Plan Ups with Feet on Med ball
2. Med ball Sit-ups
3. Russian Twists
4. Weighted Glute Bridges
5. Floor Jacks
WOD
4 Rounds
400m Run
20 Kettlebell Swings 2|1.5
200m Sandbag Run
100ft KB Lunges
Rest 1 Minute
Level 2- 1.5|1,
Level 1- 1|0.75, 50 foot lunge, 300m, 100m
Extra Work
3 sets
a. 10 BB Bent Over Row
b. 5 Weighted dips