Warm up
2 rounds
Run 200m
5 push up
10 box jumps
15 wall ball

Mobility

Strength
Front squat- 5 sets of 3- go heavy- Knees out! Elbows up. Take a deep breath in at the top, hold it on the way down to keep your core stable.

WOD 20 min amrap

20 walking lunges
20 sit ups
20 squats
20 pull-ups

watch her knees collapse in and as soon as she puts them out she instantly shoots up.