20 minutes, for quality:
30-seconds per side, couch stretch
20 seconds per side, single-leg glute bridge ISO
20 alternating band wall march
10 per side, single-leg pogo jump
5 reps, hamstrings walk-out
AMRAP in 20 minutes:
200m run
20 toes to bar
200m run
20 alternating DB snatch
200m run
20 wallballs
Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips
8 Min AMRAP 250m Row 10 Ring row 12 DB Deadlift 2 min in between 8 Min AMRAP 250 m row 8 pullup 12 DB Hang clean 2 min in between
Front Squat 3 sets 10 reps 12 min AMRAP 6/8/10/12/14 +++KB swings Calories Step back Lunges
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