Warmup:

200M jog

5 Inchworm Push Ups

10 Spider-Man Lunge w/twist

10 Hollow Rocks

5 Cobra to Down Dog

10 Thread the Needle

10 Kneeling Lat Stretch

5 Cobra to Hip Snap

10 Cossack Squats

WOD:

4 Rounds:

800M Run

50 Walking Lunges

10 Burpees

Video courtesy of Mayhem Athlete.

Today will be a grind.  There is no short cut or way to speed through this one.  Just strap in and keep going.

Scaling Options:

Run -> 1000M Row

Lunges -> walking Air Squats

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Pose – 1 Min per side