- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out

The Cell "1776" Wod
For time:
Complete in any order
100 burpees
Row 610m
Run 400m
76 double unders
76 russian kb swings 55/35
76 Romanian deadlifts 55/35
17 ring dips
76 ring rows
76 sit-ups
76 air squats
17 toes to bar
17 pull-ups
76 wall balls 20/14
76 walking lunges