Warm Up
Banded hips and floor stretches
200m jog
30 sit ups
20 squats
10 burpees
20 push ups
30 lunges
Strength
3x10
Ring push ups
Dumbbell shoulder press
WOD
10 min. EMOM
3 pull ups
5 squats
7 sit ups
Post
5 min. abs
Sitting running man
V-Ups
Leg lifts
Plank, knees to elbows
Keep moving through it...