Warm Up
Down dog, full body stretch
Inch worm + push up
Seated presses (lightweight, just to warm up shoulders)
Strength
2x
2 min. Wall Sit
2 min. hold weight over head
2 min. Plank
WOD
3 Rounds
4 min. AMRAP
1 min. Rest
5 V Ups/Sit Ups
5 Push Ups
10 Squats
*This should be as fast as possible during those 4 min.
Post
Hamstring stretches
Seated pike stretch