Buy in: 400m run
WOD A
4 rounds of:
20 sec max pike pushups
10 sec plank hold
20 sec max alternating jumping lunges
10 sec lunge hold
then
Run 250m, rest exactly 2 min, then proceed to WOD B
WOD B
4 rounds of:
20 sec max v-situps
10 sec hollow body hold
20 sec max supermans
10 sec superman hold
then
Run 250m, rest exactly 2 min, then proceed to WOD C
WOD C
4 rounds of:
20 sec max 50m shuttle sprint
10 sec jumping jacks
20 sec max squats
10 sec squat hold
Cash out: 5min: 10 backward lunges, 10 burpees, 10 leg lifts