WARM-UP
EMOM 9’
Station 1 Moutain Climbers 30 sec
Station 2 Frog Pump 20 rep
Station 3 10 Yoga Push-ups
3 SETS
Handstand Push-ups Negative 62A1 6-8reps
Rest 45 sec
Single Leg Cross Body Cone Touch 30X0 12-14/leg
Rest 45 sec
Feet Elevated Glute Bridge 40X2 12-14 reps
Rest 45 sec
AEROBIC GRINDER FULL BODY
AMRAP 12’
Run 100 m or 30 sec butt kickers
6 Turkish Get-ups R w/bodyweight
Run 100 m
6 Turkish Get-ups L
NO REST
AMRAP 12’
3 Wall Walk
30 m Bear Crawl
45 Jumping Jacks
15 m Duck Walk