•Warmup:
15 Crawlouts no push-up
15 Toe Touches
15 Jump Squats
15 Superman Rows
15 Fire Hydrants each
15 Glute Bridge ups
15 Leg Swings each side
15 1/2 Burpees
•WOD:
21-18-15-12-9
Pause Squats (:3 pause at bottom)
Push-up+Row
Deadlifts
Doorway Rows/Curls or BOR
Leg raises (weight over chest)
*Starting with and every :90 complete 10 Plank Ups (5 each)
•Crunch time
1 set of:
100 total V-Sit punches
80 Plank Jacks
60 Hollow hold knee ins