Warm-up
Cardio, switch every 90s x6 sets:
1. Switching between sun/skip/ jumping jacks/no-pushup-burpees/cardio machine
2. Body weight complex:
Standing to inchworm pushup, into…
4 Twisting side plank + mountain climber, into…
4 Groiners + stand, into…
4 3 Legged down dog to scorpion
WOD
EMOM x16 minutes (30-45s work, 30-15s rest)
1. Weighted sit-ups
2. Hang squat clean
3. Weighted bench hip thrust
20 min AMRAP10 double-DB box step-overs 5 shuttle runs10 toes to bar 5 shuttle runs Finisher:1-10 pushup2-20 knee to elbow mountain climbe
20 minutes, at continuous pace:2 minutes calories5 up and down dogs5 dowel pass throughs5 muscle clean and strict press10 air squats10 hollow rocks + 10
2 sets:30 seconds cat/cow6x 5.5 Hollow body.Superman2 sets:10 beat swings10 scap push-ups Death by pull-ups and push-ups:Minute 1: 1 pull-up + 1 push-upsMinute 2: 2
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