Warm-Up 

Plank warm-up #1

30-second plank on forearms

1. -7 push-ups

2. 30-second plank on hands

3. -7 mountain climbers

4. 30-second plank on the right hand

5. -7 toe touches from the position above

6. 30-second plank on the left hand

7. -7 toe touches from the position above

8. 30 seconds plan

Partner WOD

20 minute TAG

30 banded SDHP

20-second sprint

30 jump rope/ 15 DU

10 mountain climbers

20-second sprint