Core – x2 

10 plank jumping jacks ( feet)

10 leg slides 

1 min plank 

Strength 

Emom 8 min Even – 8  dbell clusters 

Odd – 4 -6 dbell box step overs 24/20 50/35
WOD 

3 rds 

min 1 row 12/10 cal

min 2 run 200m

Min 3 40 double unders 

Min 4 50 ft db oh lunges 50/35 one on shoulder 

Min rest