WARMUP 30 sec each X2
A. Jacks
B. Mtn climbers
C. High knees
D. Crab kicks

30 60 90
30 sec Lunge lunge squat burpee
Rest 10
30 sec burpee donkey kick
30 sec bear crawl hold
Rest 10
90 sec ladder up reps 1-2-3 Bicep curls flip to upright row
Rest 30
REPEAT
Rest 30
REPEAT WRITE DOWN REPS

30 60 90
30 sec squat jumps 2 wide 2 narrow
10 sec rest
Jumping plank spider
Wide push-up plank hold
10 sec rest
90 sec ladder 1-2-3-4 v up to push-up
Rest 30
REPEAT
Rest 30
REPEAT WRITE DOWN REPS

AMRAP 12
i. 20 Battle rope jumps
ii. 10 bottom burpees
iii. 50 jump rope
iv. SA KB carry 200