111220

Warm-up:
6 minute AMRAP:
4 Inchworm
6 Bootstrapper
8 Hollow rock
10 Air squat
8 Reverse lunge
6 Burpee
4 Deep squat complex
Run 150m

WOD:
For time:
40 Abmat Situp
300m Run
40 Abmat situp
300m Run
25 Burpee
40 Abmat situp
300m Run
25 Burpee
20 KB Swing (53/35#)
40 Abmat Situp
300m Run
25 Burpee
20 KB Swing (50/35#)
30 Goblet squat
*24 minute cap.

Home WOD/Zoom:
Same as above:
Use towel for abmat or sub V-up or tuck-up
Sub DB swing for KB swing

Mobility:
1:00 1/2 frog