WARM UP – Chipper

50 singles
10 good-mornings
10 down dog – cobra
50 singles
5/5 prisoner lunge + twist
5/5 act. samspon
5/5 side lunge + twist
50 singles
10 I’s
10 Y’s
10 T’s
5 walk-out plank to push up
50 singles

MOBILITY/FLEXIBILITY

1:00/1:00 1/2 knee hip flexor stretch
1:00/1:00 SMR Lats
1:00 SMR Low Back
1:00/1:00 SMR IT Bands

PART I.

Tabata Smash – perform 8 round 20:10 = 4 minutes of each group then rest 1:00 & rotate to next exercise

a) db thrusters
rest 1:00

b) rower
rest 1:00

c) sit-ups or ab-wheel
rest 1:00

d) singles
rest 1:00

e) db side lunges
rest 1:00

f) box jumps
rest 1:00

g) pushups
rest 1:00

PART II.

AMRAP – 10 Minutes

1
1,2
1,2,3
1,2,3,4
1,2,3,4,5
1,2,3,4,5,6
1,2,3,4,5,6,7
1,2,3,4,5,6,7,8
_______________________

1 – shuttle sprint
2 – burpees w. med ball
3 – med ball squat + toss – to self
4 – med ball OH lunges
5 – med ball jump squats
6 – med ball push ups
7 – med ball sit-ups
8 – med ball slams