sprints and double-unders

warm-up w/ stairmaster, roller, stretching, pull-ups

race to x7 manmakers @ 20#
3 rounds rest :90 between rounds

20 yards OH lunges w/ 45# plate
1:00 ring plank
rest 1:00
3 rounds

Work to heavy BB lunges

FINISHING WOD
4 rounds of
400m run (3 laps on upstairs track)
50 double unders
1:00 rest between round
total time is score (includes rest)