Warm Up 

Dynamic warm up #1

*Coaches choice cardio movement 3 minutes*

1. Lunge complex

2. Inchworm

3. Dynamic walk

4. Toy soldiers

5. Walking pigeon

6. Woking knee hugs

7. Broad jumps

WOD

5 rounds of:

3 minute run/ row/ bike 

20 prisoner step ups

10 squat thrusts