Strength

“Core Circle” 12 Min EMOM:

 S1: GHD Sit Ups
 S2: L-Sit Hold
 S3: Supermans
 S4: Back Extensions

WOD

2 Rounds:

 1 Min to Run 100m
 2 Mins to Run 200m
 3 Mins to Run 400m
 5 Mins to Run 800m
 4 Min rest