Warm Up
Up and Back:
High knees
Bear Crawl
Butt kicks
Karaoke
Burpee broad jumps
Then 10 PVC pass throughs, 10 PVC halos, 10 PVC good mornings :30 sec PVC hollow hold, :30 sec PVC arch hold

MOB
60 sec/ side Wall Hip Flexor Stretch

Conditioning
Super Set
3X8/side split squats 30X1 (tempo)
3X5 ab wheel roll outs
rest :60

WOD
Every 5:00 for 25:00
Run Short Lap
8 HSPU
12 TTB
14 Push Ups
Record Split Times, try to keep consistent

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