Warm up 2 x 

10 ps side step up with bands around knees 

10 ps clams

2x room walking with bands on ankles

then

30 Seconds Pigeon Pose each leg
5 Vinyasa Flows (Plank to Downward Dog)

Metcon (AMRAP – Rounds)

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – 20 Double-Unders 50 SS  + 10 pull ups or ring pulls

Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing

Station 3 – 12 Burpee Box Jump-Overs (24″/20″)

Station 4 – 200 Meter run with MB, Sandbag, sled push sled push 

*Score is total stations completed within 90 second time frame. Highest score is 20