Warm-Up:
3 Rounds
1:00 minute Row, Run, or Double Under (Switch each round)
10m Toy Soldiers
10/10m Lateral Lunge Walk
20m/20m A Skips
—
5 Sets
10 second Wall Lean Sprint
Rest 20 seconds between sprint

Wod 1st today. If you have time left after class you can do the bench press strength at the end but it is optional.

Conditioning
“Triple 4”
4 Rounds For Time
400m Row
40 Double Unders
400m Run
2 Minute Rest Between Rounds
Time Domain: 20:00-26:00
Time Cap: 30:00 minutes

Optional bench press strength
Bench Press
1 x 3 @ 82%
1 x 2 @ 85%
1 x 2 @ 87%
1 x 1 @ 90%
1 x 1 @ 95%