GROUP WARM-UP
2 sets of:
200 meter run
5 push-ups
5 burpees
10 ring rows
1 rope climb

METCON
4 rounds for time of:
400 meter run
20 burpees to a target
2 rope climbs

ALTERNATE METCON
4 rounds for time of:
200 meter run
15 burpees
10 ring rows

MIDLINE
5 sets of:
:20 Hollow body hold
:20 Arch/Superman hold
:20 rest

MOBIITY
1 set each side of:
1:00 dragon
1:00 low Dragon
1:00 couch stretch