Dynamic mobility warm-up
10 minutes

WOD
30 sec. Air Squat
30 sec. Squat hold
30 sec. rest
3 rounds

30 sec. Push-up
30 sec. Plank
30 sec. Rest
3 rounds

30 sec. Medicine ball sit-up (9/6)
30 sec. Medicine ball hollow hold
30 sec. rest
3 rounds
(14 minutes)

For scaling and detailed description, see the Zen Planner app.