Warm up

5 minute full body flow

Then

3 rounds

30 floss jacks

20 shoulder taps

10 captain Morgan’s

10 Cossack squats each side

WOD

5 minute Amrap

Cardio

5 minute Amrap

10 push ups

10 sit-ups

10 squats

5 minute Amrap

Cardio

5 minute Amrap

10 push ups

10 sit-ups

10 squats

5 minute Amrap

Cardio

5 minute Amrap

10 push ups

10 sit-ups

10 squats

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