Warm Up

50 jumping jacks
2x
10 bootstrap squats
10 wall squats
20 high knees
Finish with 50 jumping jacks

Strength

50-40-30-20-10
Squats
Tuck jumps (or box jumps if you have something to jump onto)

WOD

12 rounds for time
20 ft. Sprint or 3 burpees
12 Lunges (L/R=2)
12 Mountain climbers
6 Push ups

Post

3 Rounds
30 Russian twists, with our without weight
30 sec. hollow rock hold