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
Then:
3 Rounds:
5 Pull ups
5 Push ups
5 KB Good Mornings
COTD: 20min (Start with the bike; bike between each exercise and end with the bike) Get as far as you can. Set a goal!
7/10c Bike/Ski
>20 MB Slams
>20 KB Swings
>20 DB/KB Snatches/clean to press
>20 KB Squats
>20 KB DL
>20 MB Weighted Sit ups
>20 Burpees
>20 Staggered Push ups
>20 Hollow rocks
>20 Pull ups
>20 Box Jumps/Step ups
Strength: 7-10min
8L/R KB Clean to press
15 Seated banded pulldown
12 T2B/Hanging leg raises
10 Man-makers
Stretch