Warmup
Iron Crosses + Scorpions
Lateral Lunges x 10 ( 5 each direction)
Bird Dogs x 20 (10 each side)
60s jumping jacks
60s squats
Workout - Perform max reps with the following work to rest protocol below:
10s work, 50s rest*
20s work, 40s rest*
30s work, 30s rest
40s work, 20s rest
50s work, 10s rest
Exercises
Squat Mixer *rest in wall sit
Single Leg Burpee *rest with plank jacks
Single Arm Dumbbell Thruster *rest with weight overhead
Drunken Mountain Climbers *rest in plank
Prison Get-Ups *rest in static hold
Cash out
AMRAP 5:00 tempo sit-ups (3-5 seconds down)