•Warmup:
Foot Fire Whistle Blower (Burpees)
2x:10 Runner’s pose to Hamstring stretch each
30 Straddle Reachers
10 Seated Scap Squeeze into Elbow touch
•WOD:
AMRAP 7:00
3-6-9...
Deadlifts
Pike Pushups/Push-up+Chest Tap
Rest 2:00
6:00 Clock:
100 Split Squats (No weight. Deep range of motion)
Max Burpees
Rest 2:00
5:00 Clock:
30 Power Tuck Jumps
30 V-Ups on Wall
30 Squat Jacks
Max Sit-ups
•Crunchersize:
3 rounds:
3x:10 Plank Hold+10 Slow Knee to Same Elbow
Rest 1:00