Warm-up
■Run 600m. Don’t cheat on this. 
  ■Skip 2 minutes...
■Mobility… hip openers, As, Cs, leg swings in 2 planes and prisoner squat hops. At least 5 of each
  ■7 inchworm push ups, 5 jump squats, 3 burpees
■Stretch, bands, rollers, etc
■Between sets: 10 DUs (30 singles) + 3 standing broad jumps

WOD: Full Out Full Body
Complete 2 rounds of the following. 2-3 minutes rest between rounds.
■20 lunge steps with KB pass under
■30 second wall sit
■40 jumping jacks
■50 high knees
■40 calf raises
■30 second plank
■20 push ups
■10 burpees
Finisher:
■2 x [25 crunches - 20 jackives - 15 leg flares - 10 AbMat sit ups]
Your Personal WOD:
100 crunches
65 sit ups
2 minute plank
50 push ups
2 lap run