Warm Up: 2x 50 mountain climbers 20 step ups 10 v-ups 20 opposite arm and leg raises 10 PVC good mornings
Good Mornings (bar, PVC, dumbbell or no weight) Arm/leg raises
Skill/Strength: 4x 10 standing side crunches (plate or DB or no weight) 10 DB hip thrusters (DB or use what you have) 20 Russian Twists (DB or use what you have)
WOD: 4 rounds Run 200m (or 60-90 seconds cardio - jump rope, mountain climbers, etc) 20 box jumps (or step ups OR VERY HIGH TUCK JUMPS) 10 DB clean and push jerks (FULL squat clean from the ground)
