Warm Up

• 2L High Knees
• 30s table top plank
• 2L Butt Kicks
• 30s knees to elbow plank
• 2L Karoka
• 20s/20s side plank with leg raise
• 2L Karaoke High Knee
• 30s drop squats
• 12 Neg Push ups (3-1-1)

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 BB Squats
• 5/10/15/20 BB Curls
• 10/15/20/25 MB Thrusters
• 15/20/25/30 Sit ups

Part II: 15 Min AMRAP

a. sprint 2 lengths

b. 25lb plate push 2 lengths

c. side shuffle 4 lengths

d. 30 rope waves

e. 15 kneeling MB slams

f. 10 Knees-to-elbows