Warm-up
Stretches: wrist circles, elbow circles in and out, over under shoulders swings, trunk rotation, R+L world’s greatest stretch, downward dog, upward dog.
Dynamic warm up:
400m Run | Row | 800m Bike
then,
3 rounds
6 Push Ups
7 Hollow Rock Sit Ups or Crunches
8 Lunges
Metcon
Metcon (AMRAP – Reps)
7 Min. AMRAP
Line Facing Burpees
*over a 6in line
Metcon (AMRAP – Rounds and Reps)
14 Min. AMRAP
16 Lunges
12 Hollow Rock Sit Ups
8 Diamond Push Ups
Cool Down
2 Rounds
30 Sec. Side Plank Left
30 Sec. Side Plank Right
15 Air Squats in slow rhythm