Warmup:
ROM drills, dynamic stretches
500m Row or 400m Run
WOD:
2 min plank
45 sec side plank, each side
20 Pull-ups
20 WTD sit ups (at least 10#)
20 dive bombers
40 cal row
40 hand release push-ups
40 GHD Back extensions
60 leg levers
60 arm haulers
60 knees to elbows in side plank, each side
80 4-ct mountain climbers
80 4 ct flutter kicks
80 Supermans
2 min wall sit
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