Warm Up:
400m Run
Banded Hip Stretch VIDEO 2x :45 each side
Lines on the blue mat:
Backwards Cycle
High Knees
fanny whackers
Then
2 Rounds of:
10 Scap Pullups
OH Carry to 7540 wall 45/25
Then
2 Rounds of:
7 Pullups
5 Airsquats
WOD
600m run
21 pull ups
600m rum
15 pull ups
600m run
9 pull ups