WARM-UP
:30 JOG
:30 squats
:30 Walkouts
:30 shoulder taps
:30 side plank hold (r)
:30 side plank hold (l)
:30 glute hip bridges
:30 shoulder circles (r)
:30 shoulder circles (l)
:30 death marches
WORKOUT
5 rounds
40 sec on 20 sec rest
1.Forward lunge to reverse lunge combo (right leg)
2.Forward lunge to reverse lunge combo (left leg)
3.Squat pulses (3) to squat jump
4.Side plank thread needle to plank dip combo ®
5. Side plank thread needle to plank dip combo (L)
-2 min rest-
20 min amrap
10 tricep dips
20 hand release push-ups
30 sit-ups
40 alt db snatches
50 jump ropes