Warm up:
8 Roll over to v-sit
10 Toe grab squat
20 Jumping jacks
20y Bear crawls
20y Frankenstein’s
20Y High knees
20Y Butt kickers
3 Rounds
Bike 20s/10s
30 Mountain climbers
5 Inchworms
COTD:
3 rounds each: Complete all 3 rounds before moving to the next circuit.
Complete 12/15c on the bike after each circuit:
Circuit 1:
15 KB DL
15 burpees
20 walking lunges
Circuit 2:
15 KB sumo DL
15 Box jumps/step-ups
20 Weighted sit-ups
Circuit 3:
8L/R KB SL DL
15 KB Swings
15 Leg lifts w/holding plate
Circuit 4:
15L/R Banded donkey kicks
15L/R Banded fire hydrants
15L/R Banded side-lying hip/glute lifts