WARM UP
3 Rounds:
(slow, medium, fast)
- Cone killers
- :30 HR pushups
-then-
:60/60 couch stretch
:60/60 Pigeon Pose
PART I.
A. Series – 3 Rounds (3 min on/2 min off)
- 15 Back Squats + 30 mountain climbers + singles until time completes
B. Series – 3 Rounds:
- 3×8/8 DB Side Lunges
- 20/20 Banded Chops
- 15 jack knives
- Rest – 0
PART II.
4 Rounds Of:
- 1 min – hard run
- 1 min – hard row
- 1 min – air bike
- 1 min – butterfly situps
- 1 min – rest