Jumping Running Fran

Warmup
50 Trunk twists
40 Sit ups
30 Back ext
20 Lunges
10 Push Ups
5 Ring Rows (or use a racked barbell)
2Turkish Getup

Conditioning
"Jumping, Running, Fran"
300 Single Unders 
21 Thrusters @ 95
Run 400m
21 Pull-ups
300 Single Unders 

15 Thrusters @ 95

Run 400m
15 Pull-ups
300 Single Unders 

9 Thrusters @ 95

Run 400m
9 Pull-ups


Endurance
Run 3-5 miles as you feel