Warm up:
60s cardio
Then: 3-5min
Tic Tac toe (2 teams)
Team that loses does 5 Burpees and 10 Squats
Work: 3 Rounds
1L/R TGU
3L/R Staggered 1 leg push ups
6 Burpee pull ups/ 6 Burpees, 6 pull ups
Conditioning: 3x each circuit
100 Pulsing Squats
Circuit 1:
15 KB Stiff Leg DL
15 KB lunges
20 Jump Squats
Circuit 2:
350M row
20 Weighted sit ups
15 KB Swings
Circuit 3:
10L/R MB SL glute bridge/KB Squat
15 hanging leg raises
15 Box Jumps
100 Pulsing Squats
Cash out:
50 Band side leg raises
50 Curtsy’s