Warm up: 2 rounds
50 m or down and back
-jog
-butt kicks
-high knees
-shuffle
-karaoke
1:00/1:00 wall couch
1:00/1:00 wall pigeon
1:00/1:00 hamstring (box)
WOD 1 - 5:00
12 KB swings
9 box squats
1 stair run or 100 m run
WOD 2
21-15-9
Push up
Cal row
WOD 3 - 5:00
10 wall ball
20 russian twist
WOD 4
100 flutter kicks
Right into max 6" leg raise