WARMUP
4
Rounds
30sec Forearm Plank
Neck CARS 3
Rotations/direction
10m Ostrich Walk
Mixed Resistance/Breathing Sets
5 Sets
Supine Leg Lowering x
12-14reps
rest 30sec
Clamshell Side Plank x 12/side
rest
30sec
60sec High Knee Run
rest 90sec
Mixed Resistance/Breathing Sets
5 Sets
Frog Pump x 30reps Fast
rest
30sec
Pike Strict HSPU x 6-8/reps 20X0 (elevated feet on chair
for added challenge)
rest 30sec
60sec AMRAP
15′ Quad
Crawl Forward
4 Alternating Beast to Leg Through
15′ Quad
Crawl Backwards
4 Alternating Underswitch to Crab Reach
rest
90sec