WARM UP
2X
:45 LIGHT JOG
:45 SQUATS TO CALF RAISE
:45 DEATH MARCHES
:45 ALT. LUNGES
:45 GLUTE BRIDGES
:45 PLANK HOLD
:45 SPIDER MAN PUSH-UPS
CONDITIONING
36 MIN AMRAP
MIN 1- 10 PUSH-UP MOUNTAIN CLIMBER MIX (1 PU +4 KNEES =1 REP)
MIN 2- 10 WEIGHTED SIT-UPS WITH A TWIST
MIN 3- 100 JUMP ROPES
MIN 4- 10 JUMPING JACKS TO HIGH KNEES (1 JUMPING JACK + 4 HIGH KNEES)
MIN 5- 20 KB/DB SWINGS
MIN 6- 10 V-UP TO BICYCLES (1 V-UP + 4 BICYCLES)
MOBILITY
COACHES CHOICE