WARMUP
3 rounds of:
10 Big Arm Circles/Direction
10 Lunge Thoracic Reaches/Leg
1:00 Plank Hold

WORKOUT
AMRAP, in 14:00, of:
20 Step-Ups
10-20 Push-Ups
20 Sit-Ups

COOLDOWN
3 rounds of:
0:45 Hollow Hold
0:15 Rest
0:45 Frog Stretch
0:15 Rest