10 AM RISING

Warmup:

100 Jumping Jacks

10 hip circles (5 in/5 our)

:30 pigeon pose each side

:30 Samson Stretch

50 Reverse Plank Chest Taps

WOD: “15:00 Thruster Breakdown”

0:00-5:00 50 Plank Jacks then AMRAP Front Squats *When you hear the whistle stop and give me 20 Plank Jacks
1:00 rest

5:00-10:00 20 Single Leg Pushups+AMRAP Shoulder to Overhead *When you hear the whistle stop and give me 10 Single Leg Pushups

1:00 rest

10:00-15:00 20 Jumping Jack Crosses+AMRAP Thruster *When you hear the whistle stop and give me 10 Jumping Jack Crosses

Crunch Time: 150 total Tempo Russian Twists and at the top of each minute...hold :15 C-Curve