Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks, 10 inchworms with push ups, 10 lunge + twist
WOD: For time
1 mile run, then
23 Box Step-Ups, each leg
23 Burpees
23 Dumbbell Deadlifts (2×50/30 lb)
23 Push-Ups
23 Double-Unders
23 Dumbbell Bent Over Rows (2×50/30 lb)
23 Sit-Ups, then
1 mile run
Cooldown: roll out and stretch
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