WORKOUT Of the DAY:
Strength: Rope Climb Practice

WOD: [ Intervals 1 on/ off ]
Burpees x 10min
2min Rest
Air Dyne x 10min
2min Rest
Shuttle Run x 10min

then-Plank Crankers
1min Hover
30s/ Side Hover
30s other side
1min Superman
1min rest
x 3 Rds