Warm Up 

Mid section warm up #1

2 minutes of the coach's choice cardio movement 

3x 15 of:

1. Hollow rocks

2. Tucks

3. V-ups

4. Sit ups

WOD

(In a weight vest)

3-6-9-12 pull ups

6-9-12-15 push ups

12-15-18-21 squat jumps