WOD

Mobility/Recovery
2-3 min. peanut on thoracic spine + weight on chest (actively work your arms overhead while in this position)

90 sec. each leg barbell quad smash

2 min. couch stretch

Conditioning
For Time:
800m run/row/bike
30 Knees to Elbows
800m run/row/bike
30 V-Ups
800m run/row/bike
30 Abmat Situps

Option of run/row/bike is up to the athlete. Mix it up.