Warmup: ROM, dynamic stretches, 400m run, 15 bent over rows with bar, 20 pushups, 25 situps, 30 squats
WOD: “F’ing Forties” + 6
46 reps of each:
Box Jumps (24/20″)
GHD Situps
KB Swings (53/35#)
Walking Lunges
Toes to Bar
Back Extensions
Wall Balls (20/14#)
Burpees
Squats
Shuttle Sprints
Cooldown: Roll and stretch
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