ENDURANCE:
WARM UP: 2 rounds
- 15 Superman
- 15 step Lateral walk w band L / R
- 15 band walk forward / back
- 10 hip hinge reach back
- 10 single leg balance reach L / R
- 10 single leg deadlift L / R
- 10 burpees
44 MIN CLOCK
12 MIN AMRAP
- Run 400 m (2 mins)
- 30 step ups (progress w weight) or box jump
- 30 Russian KB Swings (jump squats or ball slams)
- 30 alt lunges
2 MIN AMRAP
- 15 vups
- 15 in out plank
REST 1 MIN
12 MIN AMRAP
- 100 jump ropes / 50 DU
- 30 bent over rows
- 30 Russian KB swings (jump squats or ball slams)
- 30 plank shoulder taps
2 MIN AMRAP
- 15 X + Os
- 5 / 5 bear crawl forward / back
REST 1 MIN
12 MIN AMRAP
- 30 burpees
- 30 Russian swings (jump squats or ball slams)
- 30 alt pistols (air squats)
- 30 cross body mountain climbers (2x)
2 MIN AMRAP
- 3 shoulder tap man makers
- 15 slow bicycles
Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09
Meeting ID: 829 8985 0517
Password: 886774
