Warm up: 3 sets:
- 10 leg swings forward, each side
- 10 leg swings lateral, each side
- 10 calf raises
2 sets:
10 m. Running skips
10 m. karoake drill
5 Y’s, T’s, W’s
WOD: 18 min. AMRAP Metcon
400 m. Run @ 70% effort so not to hard
10 m. Low bear walk
5 – 8 Strict pull ups, table row, bent over row etc