•Warmup:

:30 stations x 3

Jog in place

Butt Kicks

High knees

Jacks

Foot Fire

:30 Rest

•WOD

28:00 Cap for the following:

3 rounds:

20 Reverse Lunges (each)

15 Curls

10 Spider-Man Abs (each)

3 rounds:

20 Bent Over Row

15 Pause Floor Press (:2 pause at top)

10 Single Leg DL (each)

3 rounds:

20 No Arm Sit-up Reach Across

15 Slow Low Bridge Ups

10 Pause Squats (:3 hold at bottom)

*If you complete your work before the 28:00 is up...alternate as needed between the following movements until everyone is done or the clock runs out...

Max Wall Sit Hold

Max Overhead Hold

100 count jog in place