Warmup: ROM, dynamic stretches, 40 high knees, 20 squats, 20 sit ups, 12 flag push ups, 10 squat and reach
WOD:
Tabata: 8 Rounds – :20 work/:10
High Knee sprints
Jump rope
Then
2 rounds for time
20-15-10 each
Crab Toe Taps, alt
Plank windmill and toe taps
Sit throughs, alt
Cooldown: :30 each: cat/cow; childs pose, saddle sit quad stretch, pigeon, hamstring stretches
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