Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Weakness Warm Up
2k Row (Time)
Max Effort 2k Row
Metcon (Time)
4 Rounds
15 Burpees to 6" Target
400m Run
1:00 Rest

Each one of these rounds should have an aggressive pace. Hit your burpees hard, then straight out the door!
April Abs
3 sets
:90 Plank
10 Band Good Morning