Warm Up: 400 meter Run

10 Inch Worms

10 Banded Good Mornings

10 Thoracic Squat Rotations each side

10X3-Way Deadlift with an empty bar

Strength: Sumo Deadlift 6-6-6-6.

WOD: 50-40-30-20-10 RFT Of:

AbMat Sit Ups

Box Step Ups @2X15/10kg &50cm (Total- divide between legs as you want)

Time Cap: 16 minutes.