Warm-up:
5L/R WGS
5L/R Hip opener
8 V-sit to roll over
20 Bear plank shoulder taps
8L/R Lunge w/twist
20 High knee walks
Conditioning: 20min (Cash in 50 squats and cash out 50 squats.) Complete both sets before the end of conditioning.
300M Row
2×5 KB Swings, 5 jump squats, 5 HR push-ups
5 MB Slam burpees
10 Weighted sit-ups
40Y Sled push
EMOTM: 8
40 Mountain climbers
20 Ab mats
Cash-out: 2-3 Rounds
8 SL push-ups
8 Diamond push-ups
8 Plyo push-ups
8 Stagger push-ups
8 Push up to 4 mountain climbers