Warm Up
300m run or row

2 rounds
12 reps DB half kneeling single side press (6 each side)
10 each side pallof press https://www.youtube.com/watch?v=R_kozcS_faw
20 reps psoas march https://www.youtube.com/watch?v=cmgOzyvrizU

Wrist stretches
Lat stretches- child's pose, puppy dog, prayer stretch, thread the needle (pick one)
banded hamstring stretch x :45/side

sled push x 90 feet - 45 feet out and back- moderate weight on sled
(or if inside, do small sleds, seated face pull)
sandbag over a racked bar x 10 reps total
renegade rows x 6 reps 35/25

Post WOD abs
5 rounds ( or what time allows- should be about 10 minutes)
10 candlestick rolls to a sit up or to a jump up https://www.youtube.com/watch?v=WXoNNx-uOtU
20 second bent knee hollow hold or 30 second hollow hold
10 plank walkouts- walk hands out as far as you can with good tension in the core