Warm-up 

Dynamic warm-up #2

Coach’s choice cardio

3x

1. Walking lunge Sampson stretch

2. Dynamic walk

3. Inchworm

4. Toy soldiers

5. High knees

6. Butt kicks

7. Toe walks

8. Heel walks

9. Power skip

10. Broad jumps

11. TTR or v ups x 15

WOD

For time:

Run/ row/ bike 4 minutes

50 walking lunges with a rotation

DU/ taps 3 minutes

60 push-ups with rotation

Mountain climbers 3 minutes

70 bicycles

Burpees 4 minutes

40 explosive lateral lunges L/R