Warm up-
4 Rounds
100 M run
10 Air squats
10 push ups
10 sit ups

Wods
10:00 min AMRAP
30 Step Back Lunge (right)
15 Hand Release Push Up
30 Step Back Lunge (left)
15 Hand Release Push Up
Rest 3 mins
10:00 min AMRAP
30 Step Forward Lunge (right)
15 Hand Release Push Up
30 Step Forward Lunge (left)
15 Hand Release Push Up
Extra work. Nice and easy
3 Rounds:
10-15 Db Bent Over Rows (each side)
15 Single Leg Calf Raises (each side)
1:00 Side Plank Hold (each side)