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WARMUP:
3X
:30 JOG
:30 SKATERS WITH TOE TOUCH
:30 SKIER JUMPS (https://www.youtube.com/watch?v=i02As2W8NwU)
:30 SOLDIER KICKS
:30 ARM CIRCLES
:30 HORIZONTAL ARM SWINGS
:30 INCHWORMS
REST :30
WOD
7:00 ON /2:00 REST
50-40-30
STEP-UPS WITH A KNEE RAISE
MOUNTAIN CLIMBERS (RIGHT1,LEFT 2, RIGHT 3, LEFT 4…..)
*IN REMAINING TIME
MAX SQUATS
7:00/2:00 REST
40-30-20
SPLIT JUMPS
PLANK REACHERS( 20 EACH/15 EACH/10 EACH) (IN FOREARM PLANK-PUNCH ONE ARM STRAIGHT OUT AND THEN THE OTHER. TRY NOT TO SHIRT HIPS ALL OVER THE PLACE)
*REMAINING TIME
MAX SQUATS
7:00/2:00
30-20-10
BURPEES
SINGLE LEG V-UPS (EACH LEG = 1 REP)
*REMAINING TIME
MAX SQUATS
:30 BUTTERFLY STRETCH
1:00 MIN PIGEON RIGHT
1:00 MIN PIGEON LEFT
5 X CHILD'S POSE TO COBRA WITH 10 SEC HOLD IN EACH
:15 STANDING QUAD STRETCH (2X EACH LEG)
:15 STANDING CALF HAMSTRING STRETCH (2X EACH LEG)
: 15 STANDING IT STRETCH (2X EACH LEG)