Warm Up
1 min. jog in place
1 min. squat hold
2x
10 Inch Worms
20 Lizard Lunges
10 Reverse Lunges
Strength
3 Rounds
15 3 seconds lower push ups
15 3 second lower dips
15 3 seconds lower shoulder press (item above head, and then lower it for 3 seconds to front of chest, focus on engaging your lats and your core on the descent)
WOD
5 Rounds
Run 1 block down and back
20 Box Jumps or Step Ups
20 Push Ups
Post
5 min. of
1 min. Plank
1 min. Right Side Plank
1 min. Left Side Plank
1 min. Hollow Rocks
1 min. Russian Twists