Prep for second WOD
2 sets
6-8 ring row
12-16 walking lunges
6-8 ghd sit ups
1 rope climb

WOD

42-36-30-24-18 reps
walking lunges
21-18-15-12-9 reps
GHD sit ups / V-UPS
5-4-3-2-1 reps
Rope climbs
(SCALE ROPE CLIMB TO STRICT CHIN UPS) CHIN UPS MUST BE COMPLETED ALWAYS 3-4 REP SETS WHICH IS 1 ROPE CLIMB.

On this STAMINA&BODYWEIGHT WORKOUT WE WANT TO WORK ON MUSCLE ENDURANCE WHICH IS GOOD PIECE TO DO AFTER RUNNING.
KEEP STEADY FAST PACE ON ALL MOVEMENTS, BUT YOU DONT HAVE DO THIS LIKE FOR TIME, ITS MORE LIKE KEEP QUALITY ON MOVING AND STEADY FAST PACE WITH CALCULATED BREAKS ON ROPE CLIMBS. THERE IS NO TIME TARGET, MAKE IT GOOD EXERSICE FOR YOU.

Cool down
3-5 min light cardio
1-2 min banded oh strech (each side)
1+1 min calf smash with roller
2+2 min calf/achilles strech
1-2 min cobra to prayer pose