Run, Sit, Fly

Warm-up:
Jump rope x50
Pass throughs x10
Perfect Stretch x2/leg
OH squat stretch with pvc x10
Leg Crossover x 2min
Straight Leg Hamstring Stretch x 2min

2 Rounds:
Push ups x10
Pull-ups x10
Lunges x10/leg
TGU x 6 (3 per arm)

4 Rounds For Time
250m
50 sit-ups/25
50 supermans/25

Warm Up:
Shoulder Mobility
Pass throughs x15
IR with PVC x2/arm
Squat Press out x2min
OH Squat with PVC x15
Pigeon Pose
Leg Crossover 

2 Rounds:
Push ups w/ hands off floor x10
Pull-ups (supine) x10
Sit-ups x10
Supermans x10
Lunges x10

AMRAP 10/15 min
5 KB Swings
10 Push Press
15 Squats

Cool Down
Perfect Stretch
Cat Scratchers
Couch Stretch