Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 Sit-ups
10 Walking lunges
10 DB floor press

Strength/Skill

4 Sets:

20 Alternating top down DB bench press
10-15 V-ups or tuck-ups
50′ DB walking lunge

WOD

5 Rounds for max reps:

:30 Deficit push-ups 45/35
:30 Rest
:30 Wall balls 20/14
:30 Rest
:30 Shuttle run x 25′
:30 Rest

Hybrid Conditioning (10:30)

3 Rounds for time:

400 Meter run
25′ Db walking lunge
500 Meter row
25 Wall balls
20 Calorie bike
20 Push-ups