Warm Up
Couch stretch
400m run
20 mirandas
20 kigh kneee stretches
20 tin soldiers
20 hip bridges
50 butt kicks
Strength
Push press
8 min. EMOM
5 @ 50%
WOD
10 min AMRAP
10 KB swings
10 goblet squats
*every minute do 3 burpees
Post
60 ring hold leg lifts
Shoulders with bands