General Warm Up
3-5 sets (try get outside for this warm up and focus on breathing through the nose only)
30 seconds High Knees
30 seconds Butt kickers
30 seconds Star Jumps
Mobility
Goblet Squat (grab any weight – Kettlebell/Dumbell/Plate/Milk or Child) 3 x Sit Deep into Squat (shift weight to your right driving your knee over your toe and hold for 10s and repeat on the left)
WOD
50-40-30-20-10 reps
Russian Twists
Rear Foot Elevated Split Squats
Renegade Rows
Cool Down
Hold each stretch for 1-2 mins