1 Round For Time: 400 Meter Run 40 Hand Release Push-ups 400 Meter Run 40 Kettle bell Swings (53/35) 400 Meter Run 40 Sit-ups 400 Meter Run 40 Deadlifts (75/55) 400 Meter Run 40 Air Squats 400 Meter Run 40 Box Jumps (24/20) sub 28/20 Calorie Assault 500/400 Meter Row PureFit 200m Row/bike/run 20 pushups 200 m Row 20 lunges 200 m Row 20 banded good mornings 200 m Row 20 jumping Jacks 200 m row 20 supermans MWOD: Hamstring lockouts- wrap light band around foot. While lying on back,squeeze quad and lock out knee. Internally then externally rotate foot 15-20 times.  Then bend knee and place thigh on chest. Pulling on band, straighten leg as much as possible. Relax. Repeat pulses 30 times. For added benefit, band and distract hip too. Switch sides and repeat. Bone Saw Calf Smash:  With a foam roller, kneel and place your shin on roller, keep foot neutral, support weight with upper body, bring your opposite leg up and place your other shin across the tissue you are trying to change. Slowly smash your shin across the back of the calf. Sitting back will make this MOB more aggressive.  2 minutes per leg, breathe!!