Warm up:
Foam Roll - 5 minutes

Active stretching (jumping jacks/high knees/butt kicks/lunges/squats/shoulder circles, etc)

500 M Row

WOD:
50 double unders
50 Defensive front kicks (alternating legs - on heavy bag)
50 Swings
50 Hooks (alternating arms - on heavy bag)
50 pushups
50 St punches (alternating arms - on heavy bag)
50 knees to elbows
50 ground and pound (st punches/elbows/head slams/hammer fists - on big pad on the ground)
50 push press - 25# DBs
50 tactical get ups (alternating sides from the ground)


Dry-Fire Work:
Pistol and Rifle Standards