warm up
200 m run
15 pass throughs (pvc)
10 Overhead Squats (pvc)
200 m run
20 air squats
10 good mornings (pvc)
Strength
Box Squats 10 x 2
Metcon
In 15 mins do:
800 m run
Then with remaining time, AMRAP of:
10 DB thrusters (pick load)
20 ab mat sit ups