Warm up:
Tabata - 6 rounds :20/:10
-squat
-sit up
-step up
Mobility
1:00/1:00 wall couch
1:00/1:00 wall figure 4
1:00/1:00 banded hammy
4:00 roll
WOD 1 6:00 AMRAP
200 m run/row
20 sit ups
20 step ups
WOD 2 6:00 EMOM
10 KB swings
5 goblet squats