Warm up
3 rounds
10 reverse lunges with t-spine rotation
5 push up to downward dog
50 flutter kicks (each leg raise counts)
5 dynamic squat strech

Workout
20 min amrap
50 db/kb snatch from floor
50 push ups
50 sit ups
50 air squats

Accessory
2-3 rounds
5+5 tgu
10+10 single leg calf raises
15 supermans
rest as needed