Warm-up:
PVC Pass-throughs, Big Leg Kicks (Front, Back, Side)
20 inch worms
3 rounds of 5 reps each of: V-ups, cat/cows, down-dog/cobras, air squats

WOD:
3 x “Newbie”
400m run (1 minute out/1 minute back)
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups (sub 10 sumo deadlifts)