Warm-up
10 scales
10 frankensteins
10 squats
10 lunges
20 high knees
20 butt kicks
30 jumping jacks
10 frankensteins
10 squats
10 lunges
20 high knees
20 butt kicks
30 jumping jacks
Metcon
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups
40 squats
30 sit ups
20 push ups
10 pull ups
Rest 2 min when you finish, then
15 AMRAP
50 jump ropes
40 lunges
30 box dips
20 side bends
10 box jumps
score=time