STRENGHT
3 ROUNDS
10 seated V ups pulse
https://www.youtube.com/watch?v=9eGumpwQJQU
at the end 10″ L sit hold
2′ rest between rounds
WOD
4 ROUNDS
200m Run
30 Push ups
40 Air squats
20 Push ups
30 Walking lunges
400m Run
Rest 2-minutes between rounds