Workout of the Day

warm up
a) 5 down ups
10 samson stretch
10 instep stretch + rotation
5 down ups
10 dynamic bridges
10 hip crossover

b) 2 rounds
20sec on/10sec off
star plank /right
reverse lunge kicks/right
star plank/left
reverse lunge kicks/left

scaled kneeling star plank

WOD
for time
10,20,30 burpees
20,40,60 forward lunges
into
30,20,10 reverse burpees
60,40,20 reverse lunges

time cap 20min