2 Rounds:
100m Run
20 Alternating Plank Position SHoulder Taps
5 Air Squat
:30 Sec Row
Then….
3 Sets: (10 min to complete)
30 DB Russian twist 1/2 count
20 DB ceiling crunches
15 lying leg lowers (don’t let heels touch the ground)
10 tuck crunch
rest :30 between Sets
Then…
For Time:
40/30 Cal row
30 Hand Release Push Ups / Handstand push ups
30/25 Cal row
30 Single KB squat cleans 36/24
20/15 Cal row
30 Sit Ups
10/7 cal row
30 Shoulder Taps / 3 Wall Walks
immediately into…
100m Run
30 Shoulder taps/ 3 Wall Walks
200m Run
30 Sit Ups
300m Run
30 KB squat cleans 36/24
400m Run
30 Hand Release Push Ups / Handstand push up
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