Warmup: ROM, dynamic stretches, 10 burpees, 200m run 3 rounds of: 10 push ups 20 tricep dips 30 squats 40 lunges 50 sit ups 60 second wall sit 400m run Cooldown: roll and stretch

Warmup: ROM, dynamic stretches, 30 jumping jacks, 30 high knees, 30 sit ups, 15 push ups WOD: 3 Rounds for time 8 pushups 8 V-sit hold (:10 Hold) 8 Single leg glute bridge, ea 8 Pistols, alt 8 Burpees 8 Wall walk-downs 8 Lateral jumps, ea 8 Broad jumps Cooldown: Abs, roll and stretch