Warm Up
Couch/pigeon
Banded walks
100 jumping jacks
20 push up to plank on elbows
10 reverse burpees
Strength
20 turkish get ups
Heavy as possible for last 10
WOD
13 min. AMRAP
200m run
13 wall balls
13 sit ups with medicine ball
Post
5 min. plank
Foam roll legs