At gym wod 7-9 am 5 rounds Jump rope for 1 minute Squat for 1 minute

At home wod Mobility- Calf bone saw PNF hamstrings Warm up- 8-10-12 Lunges Kb swings Pushups Wod- 50 jumping jacks 21-15-9 Squats Pushups Sit-ups 50 jumping jacks

At gym wod 8-9 am 15-10-5 Db Pushups Db power clean Push press Sit-ups