Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Bench
4x10 @ 70%
WOD
16 Minute AMRAP
5 HSPU
10 Ski Erg
15 Push Ups
20 Ab mat sit-ups
25 DU
