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WARM-UP:
750M ROW
10 LUNGES W/ ROTATION
1X
5 SCAP PUSHUPS + 5 PUSHUPS
15 AIR SQUATS
2X
2 HSPU/4HRPU
10 COSSACK SQUATS
5 HALF BURPEES
2X
6 KBS
5 WALLBALLS
3 BURPEES
CONDITIONING:
EVERY 4:00 X 5
24 KB SWING @53/35
18 WALLBALLS
12 BURPEES
9 HSPU/HRPU
CORE:
:30 KNEE TO ELBOW IN PLANK
:30 PLANK
:30 REST
:30 SEATED LEG RAISE
:30 TUCKUPS