Warm up: 8 min
100 m walk/run/row
10 box step ups
10 sit ups
10 lunges
1:00 mobility
Skill: 8 min
10 perfect squats
:30 plank
:30 rest
Wod 1- 5 min amrap
10 sit ups
10 squats
10 mtn climber (L+R=1)
Wod 2 - 5 min amrap
100 m row/run/walk
10 lunges
:15 second rest