Warm up:
5 L/R WGS
20Y Lunge w/twist
20Y Butt kickers
20Y High knees
20Y Frankenstein
20Y Bear crawl
60s Fast feet
COTD: 20 Min
30cal Bike
1 Rounds:
30 Burpees
30 KB Swings
30 Box jumps
30 KB Snatches/Clean to press
500M Row/Ski
30 Hanging leg raises
Strength: 4 Rounds
8 2KB DL
8 Rotational Ball Slams
8L/R DB/KB OH Lunge w/Press
60s Wall sit
Core Burnout: 2-3 Rounds
3x (8L/R Scissors, 2x 5 sec 6,9,12 hold, 45s Plank)
30 Plank Jacks
Cash out:
100 Pulsing squats
150 Walking lunges