Warm-up

2 minute bike, row, ski

then…

3 sets:

100 Meter jog
10 Sampson lunges
10 Dynamic scorpions
10 Banded triceps extensions

Strength/Skill

4 Sets:

100 Meter Dball carry x 100 meters
Dips x 5-10 reps

WOD

Four rounds for time:

400 Meter run
25/20 Push-ups