Dynamic Warmup #1

(Down and back)
High Knees
Butt Kick's
High Knee Skip
Shuffle + Hug
Skip + Arm Circles
Toe touches
Spider Man Stretch (one length)
Bear Crawl (down and back)

Then:
15 Air Squats
10 "I"s "T"s "V"s "Ws
15 Groiners
20 Bird Dogs
10 Inchworms

Hang Clean (5, 5, 3, 3, 1)

Metcon (4 Rounds for calories)

-3 minute max calorie row/bike (stay at moderate pace if possible)
-45s plank

*rest 1 minute after each round