WARM-UP
EMOM 9’
Min 1 Wall Sit 30 sec
Min 2 Plank Shoulder Tap 20 rep
Min 3 Toes to touch 30 sec
BODYWEIGHT PUMP
EMOM 10’
Min 1 Frog Pumps 30 rep
Min 2 Diamond Push ups 20X0 12 reps
Rest 2’
EMOM 10’
Min 1 Plank on elbow 45 sec
Min 2 15 sec Single Leg Prisonner Good Morning Hold/leg
AEROBIC LONGER
AMRAP 10’
2 Wall Walk
10 Candlestick To Roll Up
12 Alt Underswitch to Crab 6/side
Rest 2’
AMRAP 10’
15 sec Hanstand Hold
10/side Plank rotation
50 Jumping Jack