Both Ways

Warm-up:

Run 200m
Run 200m Backwards
Tic Tac Toe 10 Minutes
10 Kettlebell Swings

Mobility:

Roll IT Band

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

Wod:

Both Ways

Run 400m
25 Kettlebell Swings 24/16 kg
25 GHD Sit-ups

20 Minute AMRAP
Count completed rounds only.

Auxiliary Work:

Lunge across gym
forward then backwards x5