warm up:

1mile run

30 donkey kicks

20 jump squats

10wallballs

30 reverse crunch

20sit ups

10 superman

WOD

3rft

10hspu ( i can almost do these i drop down to almost 2 abmats def see the progression getting better)

20 oh walking lunges (used 45lbs bar)

400m farmers walk with 35lbs kbs in each hand (was brutal)