Warm up 

Bodyweight warm up #5

3x

1. Pull ups

2. Push up toe touch

3. Multi direction lunges (5 reps each direction)

4. Russian twists 

5. Bicycles 

6. Superman

WOD

5 rounds of:

20 SB good mornings

SB run 2 minutes & 30 seconds

20 SB bent over rows