Warmup

3 Rounds

Exercise
Reps/Time
Tips for Exercise
Jumping Jacks 10 Reps Full range of motion with hands and feet 10 Reps High Knee March 10 Reps Each Leg Drive your knees up, engage your core Jog in Place 30 seconds Drive your knees up, move your arms like you are running, engage your core

Workout

20 minute AMRAP (As Many Rounds as Possible) 

Exercise
Reps/Time
Tips for Exercise
Push Ups 10 Reps Hips up, hands under your shoulders, lower yourself slowely until chest hits floor, head in neutral position Split Squat 15 Reps Don't let your knee come over your toe, control your landing, keep your chest up Bird Dogs 20 Reps (10 each leg) Control the movement, squeeze your core, squeeze your glutes when back leg is extended

Cool-Down

5-minute walk  – your heart rate should return to a normal pace on this walk.