WARM UP

(6-8 min)

:30 jumping jacks + 10 down dog push ups + 10/10 active sampson
:30 wide-outs + 10 supermans + 10 air squats
:30 mountain climbers + 10 active spiderman + 10/10 alt. rev. lunges

MOBILITY

:90 Childs pose
:60/60 adductor stretch

PART I.

5 Rounds (clock runs continuously)

1 Min Max KBS (35.2/26.4)
1 Min Max Alt. Box Step-ups (bodyweight)
1 Min Max Plate Accordion Crunches (15-25lb)
1 Min Max HR Push Ups
1 Min Rest

-rest 3 minutes between part I/II.

PART II.

2 Min On/2 Min Off x 7 Rounds

250M Row or 200M Run
Alternating KB Strict Press until time complete (22.1/17.6)