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