WARM UP
3 Rounds Of:
- 10/10 quadruped opp A/L raise
- 5 plank pushups
- 10 KGSU
- 5/5 sit-outs
- 5 infant squats
PART I.
A. 3 Minutes On/2 Minutes Off x 3 Rounds:
- 30 KBS
- 20 air squats
- 15 knees to chest
- burpees until time completes
B. 3 Minutes On/2 Minutes Off x 3 Rounds:
- 30 sit-ups
- 20 sit-outs
- 15 leg drops
- down backs until time completes
PART II.
With a 15 Minute Clock Perform 3 Rounds (clock does not stop)
- 1:00 alt step-ups
- 1:00 rower sprint
- 1:00 trx/ring rows
- 1:00 singles
- 1:00 rest