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WARM-UP
2 RNDS
:30 light jog
:30 butt kicks
10 Alt Lizards W/ Rotation
12 Cat Cows
30 mountain climbers
10/10 fire hydrants
20 shoulder taps
1:00 flutter kicks
6 jackknife holds w/ 3sec pause (s:knee bent)
CORE
RUNNING CLOCK
@0:00
4 ROUNDS
:15 HOLLOW BODY HOLD
: 30 SEC. SIT-UPS
15 SEC. REST
@5:00
4 ROUNDS
:15 RUSSIAN TWISTS (WEIGHT OPTIONAL - AS FAST AS POSSIBLE)
:30 BICYCLES
15 SEC. REST
@11:00
2 ALT ROUNDS
:45 WALL SIT
1:15 HIGH KNEES
@16:00
4 ROUNDS
:15 BIRD DOGS
:30 CROSSBODY MOUNTAIN CLIMBERS
Cool Down
Mobility:
2 ROUNDS
:30 COBRA
:30 CHILD'S POSE
1:00 Pigeon stretch e/s
1:00 seated piriformis stretch e/s