WARM UP

(18 min)

:60 rower + :30 plank push ups + :15 mind band wide-outs
:60 rower + :30 down dog push ups + :15 mind band wide-outs
:60 rower + :30 push ups + :15 mind band wide-outs
:60 rower + :30 diamond push ups + :15 mind band wide-outs

-then-

Down/Back each movement: Soldier walks, SL RDL’s, Piriformis, Quad & Reach, High Knees, Butt Kicks

-then-

41 Burpees

PART I.

5 Rounds Of:
M1 – Max Single Unders
M2 – Max Butterfly Situps
M3 – Max Box Jumps
M4 – Max SL Alternating Leg Raise & Crunch

PART II.

“Partner Relay”
-Divide class into partners of two. Set Cones 50 feet apart. Use relay style in this 20 min AMRAP

Relay #1 – x2 Down back sprints
Relay #2 – Lunge Down (rope in hand), Single Unders back
Relay #3 – Broad Jump Down, Back-Peddle Back