Warm Up
400 meter Run
Then
3 Rounds
10 Push Ups
10 Ring Rows
10 Knee Raises
10 Good Mornings 45/30
Workout of the Day
AMRAP 7 minutes
10 Alternating Step Ups 24″ L+R=2
8 Incline Push Ups
6 Knees to Elbows
Rest 2 minutes
AMRAP 7 minutes
10 Deadlifts
8 Hang Power Cleans
6 Front Squats
105/70
Rest 2 minutes
AMRAP 7 minutes
10 Walking Lunge Steps L+R=1
8 Grasshoppers L+R=1
6 Toes to Bar