Warm Up
:10 ASQ
:10 Strict Burpees
:10 Plank K2E
:10 Calf Raises
x6
No Equipment:
EMOM: 15mins
8 Mountain climber
6 Sit Ups
4 Pistols
All 3 movements within the minute
:30/:30 x6 Wall Sits
Limited Equipment:
EMOM: 15mins
6 Sit Ups/3 T2B
4 Pistols
All 3 movements within the minute
Strength:
4×7 DL/4×3 SN Grip DL
3×7-10 Tempo Kang Squats (barbell or DBs on back)
Endurance: Pick One
1:00/1:00 x10
-Row
-Bike
“Whistler’s Mother”
Jog for :60
Sprint for :10
-For 15 rounds
Midline:
50 Russian Twists
50 Sit Ups
100 Flutter Kicks
X1