Workout of the Day

warm up
a) 20 ankle jumps
10 alt inverted hamstring stretches
20 ankle jumps
10 alt instep stretch + rotation
20 ankle jumps
10 lateral squat stretches
20 ankle jumps
10 sumo squat stretch

b) 3 rounds
10 alt single leg romanian deadlift with knee raises
20 plank knee twist
20sec bottom of push up hold

WOD
for time
10 squats
50 jumping jacks
20 squats
50 jumping jacks
30 squats
50 jumping jacks
40 squats
50 jumping jacks
50 squats
50 jumping jacks
60 squats
50 jumping jacks
70 squats
50 jumping jacks

time cap 16min