WARM-UP:

Curb to Curb Run
1:00 Jump rope
CTC
12 to 1 of single leg jump rope
CTC
50 DU (15 attempts)
CTC
20 walking Lunges
CTC
5 Inch Worm + 3 Push-ups

SKILL:

3 Rounds:

20 Single leg DL with KBs (10R/10L)
20 Banded GMs

(rest :90)

WOD:

Tabata (:20 on/:10 off)

4 Rounds at each station

Row (calories)
Push-ups
Bottom to top squats
Sit-ups
WBS (20/14)