WARM UP

• 2L bear crawl
• :30 long lever plank
• 2L lunge + knee grab
• :30 knees to elbows plank
• 2L active spiderman
• :30/30 side plank
• 2L broad jumps
• :30 HR push ups

PART I.

Chipper

• 30.25.20.15. glute bridges
• 25.20.15.10. KBS
• 20.15.10.5. HR push ups
• 15.15.15.15. back squats
• 5.10.15.20. barbell curls
• 10.15.20.25. sit-outs
• 15.20.25.30. sit-ups

PART II.

15 Min AMRAP

• 2 down backs
• 2 full lengths 25lb plate push
• 4L side shuffle + burpee
• 15 kneeling med ball slams
• 15 knees to elbows