Warm up
3 rounds
Run 200m
20 jumping jacks
10 squats with a 1 second hold at the bottom

Strength
Warm up to heavier a set of 3 to 5 back squats then go
3-3-3-3-3 5 sets of 3. we are getting back into the swing of things. time to add a little bit of weight on the heavier side of things

Wod
30-20-10
Kettlebell swings
push ups
Goblet squats with your KB