Warm-up
1m intervals
Sit in straddle
Lift right leg
Lift left leg
Straddle flutter
2 rounds
Bird dog/one to elbow x10
Calf raise in squat x10
Plank to Sphinx push 30s +5
2 rounds
Metcon prep:
KBS – heels down/hinge
Push up – knees/feet/toes
Wallball – flat foot throw
KBSN- transition @ floor v hip
Knees to elbows- knee tuck/knee to armpit/knee to elbow (arm bend to 90)
KBSDHP – Hips/knees/high elbows
Metcon (Time)
35 KBS
35 push ups
35 Wallball
35 KB Snatch
35 Knees to elbows
35 KBSDHP
2 rounds