Warm Up

2 Rounds
30 sec Wall sit
15/15 Doorway Stretch (L/R)
30 sec Reverse Plank
30 sec Wall Sit
10 Jumping Air Squats
10 Scapula Push Ups
10 Camp Fire Stretch

Strength

8 sets of:

20 sec Hollow Hold
10 sec Rest
20 Side Plank Hip Dips (L)
10 sec Rest
20 Side Plank Hip Dips (R)
10 sec Rest

WOD

4 Min AMRAP

8 KBS
8 Tuck Jumps or Squat Jumps (air squats)
REST 2:00
3 Min AMRAP
8 Single Arm DB/KB Clean (4 ES)
8 DB Thrusters
REST 2:00
2 Min AMRAP
Max reps double unders or penguins