80 Double Unders (or 160 single unders) 80 Air Squats 800 Meter Run 400 Meter sandbag Run (men=biggest sandbag/women=medium sandbag) 40 Kettlebell Swings (70/55 or 55/35) 40/30 Calorie Row

MWOD:  Forearm and wrist mobilization

1. Forearm tack and twist - Press lacrosse ball into the top of your forearm next to the crook of your elbow. Take up all of the slack in your skin by pushing the lacrosse ball down and twisting. Flex your wrist then rotate your forearm. Extend the wrist and splay the fingers. Externally and internally rotate the forearm again.  2 minutes each forearm.  This is great if you have any outer elbow pain/tennis elbow/lateral epicondylitis.
2. Wrist tack and twist- Position lacrosse ball on the inside corner of your wrist at the base of the thumb. Take up skin slack by applying pressure and twisting the lacrosse ball.  Flex and extend the wrist for flossing effect.  Using same technique cover the entire base of your thumb and both sides of the wrist. This is great for wrist pain, thumb pain and carpel tunnel syndrome.