WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

5 Scapula Pull-ups

10 Hollow Rocks

15 Banded Face Pulls

100m Run or 30 seconds Machine

Get some blood flowing and your heart rate up.

1b) 12:00 – 45:00 – 10 rounds AQAP:

10 Toes-to-bar

10 D-Ball Over the Shoulder 150/100

200m Run

Scale as needed.