Warm -up
Not For Time
400m Running with jump rope
Then
3 rounds of
20 superman
15 Dowel bar OHS
10 Sampson Stretch

Strength
Deadlift
10×2 @ 85% of 1RM

MetCon
100m Run
15 OHS
200m Run
12 OHS
300m Run
9 OHS
400m Run
6 OHS

RX 75/45
RX+ 95/65

For every person that signs-up for Big Cardio 5K whether you walk/run or not, Edwin will complete 20 Burpees, for example 4 ppl = 80 burpees Etc.

Here is the link:
http://bigcardio2013.kintera.org/faf/search/searchTeamPart.asp?ievent=1046651&team=5463018