Warm-up

Tabata (8x 20sec on/10sec off)

• Wall Sit

Strength

3 Point Row

• 5x10 each side

WOD

3 rounds

• 25 push-ups (scale: on knees)

• 1 minute plank hold

Right into

• 50 burpees
• 50 hip thrusts with kb (shoulders on the box/chair - kettlebell/backpack on top of you)