Priority: jog continuously for at least 15 min. preferably at any point in the day before the WOD
Warmup
-Wrist series
-10 squat
-20 scapular pushes
-10 side to side squat
-2 min rocking table
-16 alternating deep lunges
-20 cross body mountain climbers
-3 wall walks
WOD: 20 min for quality
-1 min bottom of squat hold (with weight) *
-1 min hand stand hold facing wall
-10 cossack squats
-10 twisting bear
complete as many rounds as you can in 20 mins, intent is to keep moving, not for speed but for quality.
*an alternative would be 1 min at the bottom of a pistol. Try each leg for 30s or alternating legs every 15 s. Try with or without weight