Warm-up:

Partner Rolling 1,000m
Penalty is strict pull-ups. 

Mobility:

Rollout: Quads,Hams,Ab,Adductors + Calf & Ankle Stretch

Announcements:

Sign-up for the Jeremy Mullins Nutrition Seminar!

Skills & Technique: (Click below for links to more info)

Wod:

Forrest Gump

Run 400m 
20 GHD Sit-ups
Rest 1 Minute
Run 800m
20 Hip Extensions 15/10lbs
Rest 2 Minutes 
Run 1 mile 
20 GHD Sit-ups
Rest 3 Minutes 
Run 800m
20 Hip Extensions 15/10lbs
Rest 2 Minutes 
Run 400m 
20 GHD Sit-ups

For time. 
Time Limit: 40 Minutes 

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