WARM UP:
20 Jumping jacks
20 Seal jumps
20 Lunge Jumps
3 Laps around the gym
3 Rounds of:
5 Pull ups (no bands)
7 Push ups
9 Knee above the Hips
SKILL:
Into WOD
WOD:
20:00 AMRAP
400m Run
20 DB Front Rack Walking Lunge (55/35)
10 Burpee Over Dumbbells