Warm up
High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Duck walk
Spider-Man lunge

Core workout
EMOM x 12
Min 1: 0:30 plank
Min 2: 12 leg raises

WOD
800m row
30 DB thrusters
400m row
20 DB thrusters
200m row
10 DB thrusters