Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

1. Plank complex

1. Gymnastic isometric holds

WOD

3 rounds of:

50 single unders (jump rope)

5 reps, 5 mountain climber + stand up

5 burpees

5 reps, 5 mountain climber + stand up

2 minute run