Warm Up

Strength

Find some stairs or three different heights to do push ups from

4 Rounds
10 Push ups at highest level
7 Push ups at middle height (floor)
5 Push ups at lowest (feet elevated if possible, these should be the hardest version of a strict push up that you can do with proper form)

WOD

16 min. AMRAP
16 Russian twists
6 Burpees
16 Sit ups
6 Burpees
16 Mountain climbers
6 Burpees

Post

5 min. walk