WARM-UP
1:00 CARDIO CHOICE
50 GLUTE BRIDGES
40 MOUNTAIN CLIMBERS
30 JUMPING JACKS
20 HOLLOW ROCKS
FULL-BODY STRENGTH
5 SETS ON A 15:00 RUNNING CLOCK
8/8 SLOW DB BENT OVER ROWS
8/8 SLOW DB SINGLE ARM FLOOR PRESS
16 PLANK ROWS*
*IN THE TOP OF A PUSH-UP ALTERNATE ROW ROW (R) + ROW (L)
-REST AS NEEDED B/T SETS-
FULL-BODY SPRINT
ON A 8:00 RUNNING CLOCK
2:00 CARDIO CHOICE
20 SQUAT THRUSTS
30 DB TOE TAPS
40 CROSS-BODY MOUNTAIN CLIMBERS
MAX PLANK HOLD IN REMAINING TIME
-REST 2:00 -
ON A 8:00 RUNNING CLOCK
2:00 CARDIO CHOICE
20 SQUAT THRUSTS
30 DB TOE TAPS
40 CROSS-BODY MOUNTAIN CLIMBERS
MAX PLANK HOLD IN REMAINING TIME
FINISHER
EMOM X 6 MINUTES
MIN 1 - GLUTE BRIDGE UPS
MIN 2 - :30 SIDE PLANK (R) / :30 SIDE PLANK (L)