WARMUP
3
Sets
Bird Dog x 10side
rest 30sec
Door Frame Hang x
30-40sec
rest 30sec
Reverse Lunge to Knee Lift Bodyweight x
16 reps alternating
rest 60sec
BODYWEIGHT STRENGTH
Functional Body Comp Style
3 Sets
A1.
Prisoner 1-1/4 Air Squats; 3111; 12-14reps
rest 30sec
A2.
Pillow Case Face Pulls Rows; 4020; 12-14reps
rest 30sec
A3.
Low Switch Cossack Squats; 2121; 6-8/side alternating
rest 30sec
FOR TIME
70 Bodyweight Complexes
*Hand
Release Burpee
*Reverse Lunge R
*Reverse Lunge L
*on the minute perform 10 Tuck Ups (top of every minute starting at 1:00)
*14min Time Cap
FINISHER
3 Sets NFT
20 Alternating Single Leg V
Ups
20 Single Leg Hip Lifts/side