Warm up:
5L/R Kick overs to crab reach
5L/R WGS
20Y Low bear crawls
20Y Butt kickers
20Y High Knees
60s Fast Feet
COTD: 20 min
7/11c Bike
2x (15 KB pulsing squats, 10 MB sit ups, 5 pull ups)
8 Burpee box jumps
30s Plank (weighted if possible)
21,15,9
DB Thrusters
Hanging leg raises
DB Bent over rows
Cash out:
100 sec Dead-hang
100 Mountain climbers