WOD

Mobility
Banded leg stretches
Child pose
Calf smash & stretch

Primer
6 Plank Around the World*
20 Jump Rope
2 Wall Walks w/ 5 sec pause
300m run

*https://youtu.be/Ko7mCESySyA

Strength
6 sets:
Turkish Situps: 5 e/side
Rest 30 seconds
Plank Hold: 4×30-60 seconds
Rest as Needed

Conditioning
AMRAP in 8 minutes:
10 Mountain Climbers (R+L=1 rep)
10 Push-ups
10 V-Ups
100M Run

Rest 3 minutes, then…

4 minutes AMRAP:
10 Squats
10 Double Unders