Warmup: ROM, dynamic stretches, 400m run, 15 bent over rows with bar, 20 pushups, 25 situps, 30 squats
WOD: “F’ing Forties” + 4
44 Box Jumps (24/20″)
44 GHD Situps
44 KB Swings (53/35#)
44 Walking Lunges
44 Toes to Bar
44 Back Extensions
44 Wall Balls (20/14#)
44 Burpees
44 Squats
44 Shuttle Sprints
Cooldown: Roll and stretch
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