Mobility
- 2:00 Soleus Release (each side)
- Down Dog Sequence
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension

Warm-up
5 Minutes:
10/10 Forward Leg Swings
10 Arm Swings
15 Jumping Jacks
45 Sec Row/Bike/100 Meter Run

Wod
12 Minute EMOM:
- Minute 1: 15/12 Calorie Row
- Minute 2: 12 Hand Release Push-Ups
- Minute 3: 15 Box Jumps (24/20 inches)
- Minute 4: Rest

Accessory
3 Sets:
- 8 Tempo Dumbbell Floor Press @30X1
- 15 Banded Y Raises
- 15 Banded Tempo Good Mornings
- Rest 1 Minute between each set.