Warm Up
2 sets

60 seconds cardio on bike or row or run 300m
10 Russian KB swings
10 goblet squats
10 goblet reverse lunge alternating 5/leg
10 goblet behind the back good mornings

Primer: 
Jog 200m 
4 x 50m pick ups- build speed
 Running drills: https://www.youtube.com/watch?v=qKawQ2R3C4I 
A skip 
B skip 
 C skip  



WOD
"Red Solo Cup"
5 RFT
20/15 cals row or 15/12 cals bike
400m run

Rotational Core Finishers

2-3 Sets

20 Straight Arm KB Russian Twists https://youtu.be/Vi7GimOTXiU

10 Half Kneeling KB Chop and Lift/side https://youtu.be/Psmkt_Tft5E

5 Tall Kneeling KB Windmill/side   https://youtu.be/wUDvYP0U9Yg