Tuesday WOD

Stair running (outside) as many times up and down as you can in 6 minutes.

If running is too difficult walk up and  down but choose before you start   
and stick to it.

Actively stretch any tight muscles before continuing to next segment:

Your goal is to work hard and fast in short segments

Rest only after you complete all exercises in the segment

Choose two  complex upper body exercises &  lower body exercises:

Example: Bear Bad Dogs,

Renegade Rows,

Burns

Frog Squats

Second segment

Simple exercises:

Squats

Lunges

Push ups

Shoulder Press

perform as many as you can of each in 60 seconds or 12 reps whichever is the shortest work interval.

Repeat both segments as many as times as you can in 20 minutes, then run stairs for 2 minutes or 1/4 mile .and Hydrate and repeat as tolerated.