Warm up:
5x HUG hip mobility drill
40y low side lunges
60s Isometric push up holds
60s mountain climbers
3 Rounds:
20y Partner wheelbarrow (15 push ups at end of 20y)
40y Partner band pull
8 Medicine ball toss over bar (while other partner will be in a wall sit)
15min time cap: (complete with a partner)
100 bike cal
100 burpees
100 KB squats
100 Ab mats
If time is available:
Ab Burn out: 3x 45s work 10s rest
Bicycle leg lift crunches
x’s o’s
Hollow rocks
Plank rotation (all 4 sides)