•Warmup:
10 Up/Down Dogs
10 Bird Dogs (each)
:20 Forearm stretch on Wall (each)
30 Jump to switch Runners
10 Scap to Elbow touch
•WOD:
On the 2:00 for 4 rounds:
3-5-7 Press Complex
20 total Jumping Lunges
Rest 1:00
On the 2:00 for 4 rounds:
10 DL+10 KBS
20 leg raises
Rest 1:00
On the 2:00 for 4 rounds:
20 Bent Over Rows
20 Weighted Glute Bridge Ups
•Finisher:
1:30 of Foot Fire *Every :15 complete 1 Burpee
1/2 Tabata Hollow Hold