Part A: Sprint WOD – Every 90s X 10 (15 mins)
10 Jumping Squats
10 Push ups
10 Sit ups
*move as fast as possible...if 90s is too long, make it an EMOM!
Rest as needed
Part B: Strength WOD – 3 rounds for quality of each segment
1. 10 Seated DB Shoulder Press
8/8 DB Bent Over Row
2. 12 [1+1/2] Squats (down, halfway up, down, all the way up)
12 KB/DB Deadlifts
3. Plank Complex:
30s Full Plank
30s right arm Plank
30s left arm Plank
30s Rest