Warm up: 8 min
5 superman
5 squats
10 mountain climbers
10 lunges
20 toe touch back bends
20 calf jumps
WOD 1- 5 min AMRAP
50 m run
50 m lunge
WOD 2 - 5 min AMRAP
20 KB sumo DL
20 superman
WOD 3 - 5 min AMRAP
100 m row
10 DB press
WOD 4 - 5 min AMRAP
5 squat jumps
20 step ups