Warm-up
Halos x20
Reverse Snow Angel x10
Scorpions x20
Yoga Pushups x5
Hip Bridges x20
Goblet Squat Hold x30s
Goblet Squats x10
Tabata
Planks x8 Rounds
Side Planks x4 Rounds Each Side
Metcon (Time)
21-15-9
Kettlebell Swings
Burpees
Warm-up
T Spine Rotations x15 each side
Scorpions x20
Deadbugs x20
Single Leg Deadlifts x15
Pull-ups
10 EMOM
5-8 Strict
Metcon (9 Rounds for distance)
Rowing
1:40/20 x9 Rounds
2 minute rest after Round 5
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#