40 Full Body Rocks: 10 w/sky reach, 10 w/side bend, 10 w/ cross crawl, 10 w/ high leg kick
10 Get up Jumps
Partition anyhow and complete:
250 box step-ups (body-weight or use light weight)
200 cross-touch sit-ups
150 ring rows
100 sumo deadlifts
50 plank walks
WOD Notes: Begin workout by 6:10pm. Use KB or barbell for sumo deadlifts – weight should be an unbroken, challenging set of 10 minimum. Use medicine ball or dumbbell for step-ups and twists. Subs = body weight step-ups or lunges for wt. step-ups, sit-ups or leg-lifts over dumbbell for russian twists, plank shoulder taps, push-ups or :60 plank for plank walks.
Rep partition options to consider: 10 rounds of 25-20-15-10-5-5 or 5 rounds of 50-40-30-20-10-10 or 2 rounds of: 125-100-75-50-25-25, 1 round as written or reduce volume to 1 round of 1/2 the reps.
Cool Down: :60 bar hang with feet on box, calf stretch on box, pigeon on box, prayer stretch on box or KB/Barbell/Medball, :60 belly breathing with knees hugged to chest.
Let go of who you think you need to be and just be who you actually are.