(8-10 min.)
1:00 Wall Stretch, each
Then, cycle:
8 KB Swings
5 DB Curls + 5 DB Rows
10 Skater Jumps
10 Hang Knee Raises
:30 Updog
20 min. EMOM:
15 KB Swings
8 DB Curls + 8 DB Rows
20 Skater Jumps
20 Hang Knee Raises
For time:
8x100m Relay
50 Push Ups
50 Sit Ups
30 Lunges
20 Ring Rows
800m Row
50 Push Ups
50 Sit Ups
30 Lunges
20 Ring Rows
800 Single Unders
50 Push Ups
50 Sit Ups
30 Lunges
20 Ring Rows
(25 min. cap)
