Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms, with push-up
WOD:
25 Lunges (each leg)
20 Pull-ups
50 Box Jumps (24/20″)
20 Double Unders
25 Ring Dips (modify on box)
20 Knees to Elbows
30 KB swings (53/35#)
30 sit ups
20 DB Hang Squat Cleans (35/25#)
25 Back Extensions
30 Wall Balls
15 Towel Pullups
Cooldown: yoga flows x 5 – 10; roll out
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