Warm-up
400m Run
10 Push-ups
10 Sit-ups
10 Squats
10 Dips
10 Supermen
Stretching and discussing class for the day
Strength/Skill
Weighted Dips 1-1-1-1-1-1-1
WOD
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
Recovery:
Posterior Chain
Band work from pull-up bar
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