warm-up

plank hold 1 min

10-15 hip extension

10-15 sit-ups

10-15 squats

10-15 push-ups

15 chain breakers

sampson stretch(:30 sec each side)

2 rounds

 

WOD

35 double unders(if you can do double unders do 130 singles)

25 db thrusters(40 lb men/25 lb women, scale down if needed))

 15 ghdsu(if no ghd use bench or do stiff leg sit-ups)

4 rounds for time