WARM UP

(4 min)

3 Rounds:

• 5 HR Pushups
• 10 Air Squat + calf raise
• 15 KGSU

MOBILITY

(4 min)
:60/60 sa Childs pose (thumbs up)
:60/60 couch stretch

PART I.

(24 min)

40:20 x 4 Rounds:

• db chest press
• alt KBS
• med ball ab throw
• kb front rack lunges
• modified rope climb
• plank

PART II.

(18 min)

TABATA #1 20:10 x 8 Rounds:

• Air Bike

TABATA #2 20:10 x 8 Rounds:

• Rower