Warm Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge With Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Cat Cows
Wrist Rolls
Scap Push UPS

On Coaches Call Out
5 Reps: Push Up
5 Reps: Lunges per Side
5 Reps: Bodyweight Squats
5 Reps: Burpees

WOD

For Time ~ Teams of 4 ~ 1 Works, 3 Rest

COMPETITIVE

With a Vest
400 Burpees
400 Lunges
400 Leg Raises
2000 Meter Row (No Vest)

PERFORMANCE

400 Burpees
400 Lunges
400 Leg Raises
2000 Meter Row

LIFESTYLE

400 No Push Up Burpees
400 Assisted Lunges
400 Lying Leg Raises or Knee Raises
2000 meter Row