Warm-Up
Rowling!
10 Frames, 100 meters per frame
for every meter over/under 100 meters
Odd frames: air squat
Even frames: abmbit sit-ups

Conditioning
20 Minute AMRAP
400 meter Run
15 Back Squat (BW/ .75BW)OR 55% of 3RM
25 Burpees

Finisher
tABata 8 Rounds
20 seconds on: flutter kick
10 seconds on: tuck hold