WARM UP

1:00 Knees to Elbows Challenge Retest

+

:30
down dog push ups
kb hip hinges
inch worms
air squat to calf raise

+

3 Rounds:
9 KGSU
100M Row

MOBILITY

:60/60 sa Childs pose (thumbs up)
:60/60 couch stretch

PART I.

(24 min)

40:20 x 4 Rounds:

• db curl + press
• bench dips
• bicycle abs
• double kb RDL
• sit up to inverted row
• leg drops

PART II.

Get as far up & back down the ladder as possible with time left:

2ooM run
5 jumping jacks
200M run
5 jumping jacks
5 each side mountain climbers
200M run
5 jumping jacks
5 each side mountain climbers
5 box jumps
200M run
5 jumping jacks
5 each side mountain climbers
5 box jumps
5 burpees