5 rounds:

Run 200m

2 rounds of Cindy

(5 Pullups, 10 Pushups, 15 Air Squats)

It's a short week, let's get some work in!  Midline stability is king, and this workout is going to re-enforce this concept under our own body weight.  From pushing to pulling and running, our midline needs to be maintained for proper loading, mechanics, and force transfer.  A break in the chain will likely show in all of these movements, whether its a rib flare during the pull ups, an arched back/sagging hips during the pushups, butt winking with squats or a loss of height while running.  Any of these faults will lead to loss of energy and efficiency and potentially injury over time.  Let's focus on maintaining that stable spine and push/pull/propel off of it!

Repeat after me: "Head to heel, strong as steel!"