Warm-Up 

Bodyweight warm-up #2

3 rounds of:

1. 10 mountain climbers

2. 10 super rocks or superman

3. 10 flutter kicks

4. 10 tucks

5. 10 explosive reverse lunges

6. 10 lateral lunges

7. 10 ring rows/ TRX/ sheet/ bands

WOD

25-minute ping pong

5 pull-ups

6 push-ups

7 sit ups

8 jump lunges