WARM UP: 2:00 Jump rope 2X 10 Lunge to instep 10 Banded Glute Bridges 10 Seated Leg Lifts 20 Plank up downs SKILL: Every 3:00 for 9:00 16 Alternating Back Rack Lunges (total) WOD: Annie 50-40-30-20-10 Double Unders Sit ups