Warm up: 3 rounds 1 min jump rope (or jumping jacks) 10 air squats (hold 5 seconds at bottom) 10 v-ups 10 PVC (or broom stick) lunge pass throughs 10 PVC (or broom stick) back squats
Skill/Strength: 5x5 backsquats (put a child/person on your shoulders) or hold a weighted object 20 seated leg lifts over an object between sets (see below)
WOD: 3 rounds 1 min DUs (or jumping jacks) Rest 30 seconds 1 min Burpees Rest 30 seconds 1 min lateral jumps (side jumps over an objects) Rest 30 seconds 1 min mountain climbers REST 1 MINUTE