Warm Up
3 Rounds
10 Jumping Air Squats
10 Ring Rows
10 Push Ups
10 Hollow Rocks
10 Good Mornings 45/30
20 sec Sampson Stretch each side
20 sec Up Dog
20 sec Down Dog
Workout of the Day
For Time
30 Sumo Deadlift High Pulls 70/53
30 Handstand Push Ups
30 Front Squats 95/65
30 Burpees
Then
400 meter Run
2 Rounds
15 Sumo Deadlift High Pulls 70/53
15 Handstand Push Ups
15 Front Squats 95/65
15 Burpees
Then
400 meter Run
3 Rounds
10 Sumo Deadlift High Pulls 70/53
10 Handstand Push Ups
10 Front Squats 95/65
10 Burpees
Then
400 meter Run