•Warmup:

5:00 stretch

2 rounds:

10 Bird Dogs (each)

10 Rev. Lunge+Soldier Kick

10 Tumbleweeds

10 Ground to Overhead (with light weight or no weight)

10 Scapular Pushups

•WOD:

(Rest 2:00 between AMRAPS)

AMRAP 6:00

5 Weighted Squat Mixers (No Jump)

10 Single Leg Pushups

30 V-Sit Punches

AMRAP 6:00

5 Reverse Burpees

10 Hang Pwr Snatches (5 each)

30 Plank Jacks

AMRAP 6:00

5 Renegade Rows (each)

10 Half Burpees

30 Wall Sit Marches

AMRAP 6:00

10 Turkish Sit-ups (5 each)

10 Superman Rows

10 Straight Leg Heel Tap Abs

10 Low Glute Bridge ups