Whiteboard Brief:

Warm Up:

3 Rounds
:30 Jumping Jacks
:30 Inch Worms (no push-up)
:30 Reach Backs (standing, wide legs, reach behind feet, then up overhead)
:30 Boot Strap Squat
:30 Wall Shoulder Stretch
(Forearms on all, walk feet back, drop head down past arms)

WOD 1:

4 RFT
20 Russian KBS (Backpack Swings)
15 Sit-ups
10 Single KB Squat Clean (Backpack Squat cleans)
5 Burpees
Run 400m or 2 minutes

WOD 2:

Tabata Work (3 rounds, Alternate movements)
:20 working, :10 resting
Mountain Climbers
Hovers
Flutter Kicks
Hollow Hold/Rocks