20/20

The Warm Up
Tabata anything...row/run/bike/jumprope...pick a task and knock it out.
8 rnds
20 sec on 10 sec rest
all out effort

or you can do 20 burpees

The WOD
Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Sit ups
15 dead lifts @ 95lbs 

*Weight can be scaled and/or squats can be subbed for dead lift