Warm up
5 minutes of toe raises or 125 reps whichever comes first
Then
3 rds
5 cat cows
10 bird dogs
20 dead bugs
Pre test
Max meters in 60 seconds
Workout amrap 20
Run
15 hspu
15 ohs
15 push ups
Row
Post wod
Half kneeling hip flexor stretch
3-5 minutes each side