WARM UP

a. 30:15 x 4 Rounds:

• walk out plank + reach + iso supermans
• rest 1:00

b. 20:10 x 4 Rounds:

• jumping jacks + mountain climbers
• rest 1:00

c. 10:10 x 4 Rounds:

• high knees in place + situps
• rest 1:00

MOBILITY

1:00 Childs pose
1:00/1:00 hip flexor stretch

STRENGTH

A. EMOM x 15 Minutes:

• M1 – 6 back squats
• M2 – 6.6. renegade rows
• M3 – OH plate hold until :40 mark

B. Series – 3 Rounds:

• 1.1. TGU
• 10 inverted bar rows
• 20 banded bicep curls
• 12 slide board leg curls
• rest 1:00

METCON

*add 1 exercise each round

• Round 1 – 10 med ball sit-ups + 3 down backs
• Round 2 – 10 med ball front squats
• Round 3 – 10 med ball burpees
• Round 4 – 10 med ball slams
• Round 5 – 10 med ball pushups
• Round 6 – 10 med ball Russian twists