•Warmup:

50 Hand Plank Jump to switch total

40 High knees

:30 Runner’s Pose (each)

20 Scap Pushups

10 Tumbleweeds

5 Hip Circles each way/each leg

•WOD:

On the :90 for 8 rounds

Odd: 20 Plank Jacks+15 Thrusters

Even: 20 Glute Bridge Ups+10 Pike Pushups

Rest 2:00

On the :90 for 8 rounds

Odd: 20s Hollow Hold+20 total Jump lunges

Even: 15 Burpees

Rest 2:00

•Crunchersize:

AMRAP 2:00

Plank Up/Down Spider-Man abs

(Forearms to hands and back down to forearm+right knee to elbow/left knee to elbow=1 rep)

Rest 1:00

AMRAP 2:00

No arm Sit-up reachers