Warm Up
Couch stretch
50 jumping jacks
20 turkish get ups with no weight
50 jumping jacks
Strength
Bring sally up squats with bar
then,
3 x 20
reverse lunges w/weight over head
30 sec. squat hold in between
WOD
Tabata (w/1 min. rest between movements)
Wall balls
Pull ups
Sit ups
Goblet squats
Post
3 x 1 min. wall sit/1 min. rest with plate