Warm Up

Shoulders and hamstrings

Strength

4 x 20
Single leg extended hip extensions

4 x 15-20 (depending on weight)
Lat pull downs laying down

WOD

16 min. AMRAP

100 Jumping jacks
90 Squats
80 Line hop overs
70 Flutter kicks
60 Plank shoulder taps
50 Sit ups
40 Push ups
30 Jumping lunges
20 Burpees
10 Reverse burpees

Post

3 min. team plank