Why you should run barefoot
Warm-up
Row 500m
125 Jump Rope
Top Mobility
Bottom Mobility
15 Ninja Sit-ups
10 Russian Lunge
x2 20 Squats
10 Bear Squat Push-ups
5 Pull-ups
5 Knees to Elbows
WOD:
5 Rounds for Time
200m Farmers Walk (45/20# DBs) (13 Trips across matting)
10 Burpees
25 Sit-ups
DEMONFIT 