Warm Up

one Sets of:

120 Second Burpees
45 Second Single Leg Hop Right
45 Second Single Leg Hop Left
60 Seconds of Russian Twists
60 Seconds of Alternating
Side Squats
60 Seconds Overhead Squat Hold
One set of:
 180 second Jumping Jacks or Jump Rope
 60 second Plank Hold
 90 seconds each leg of Sampson Pulses
 45 seconds of Quarter Squats
 45 second Wall Sit (option to add weight)
 60 seconds of Bodyweight Hip Bridges
Wod
3 rounds for time:
-25 tuck jumps
:40 side plank (right)
-10 Inchworm
:40 side plank (left)
AMRAP 8

10 Burpees
10 Object Thrusters/ Jumping Squats
8 Burpees
8 Hand release Push-Ups
6 Burpees
6 Object V-Ups

Rest 1:00

AMRAP 8

5 Burpees
5 Object Thrusters/ Jumping Squats
5 Burpees
5 Object V-Ups
3 Rds of::
Each round – 2-3min
20 Scap Push ups
10 Floor Pull Overs
20 Superman raises
Every minute, on the minute, for 10 minutes (5 sets) for max reps of:

 Station 1 = 30 second Wall Sit + Alternating Lunges

 Station 2 = Rest

Followed by…
Every minute, on the minute, for 8 minutes (4 sets) of:

 Station 1 = 15 Push Ups + Plank Hold Remainder of the Time

 Station 2 = Rest

Followed by…
Every minute, on the minute, for 6 minutes (3 sets) of:

 Station 1 = 30 seconds Superman Hold + Kick Ups

 Station 2 = Rest

Followed by…
Every minute, on the minute, for 4 minutes (2 sets) for max reps of:

 Station 1 = 30 second Hollow Hold + Sit-Ups

 Station 2 = Rest
Two sets of:
 60 seconds of line Skips
 20 Alternating Single-Leg
V-Ups
 60 second Static Squat
Hold
 10 Bird Dogs Each Side
 30 seconds Side Plank
On the 0:00…
Round 1:
-5 Rounds of “Sindee”
-50 Odd-object Ground to Shoulder

On the 8:00…
-4 Rounds of “Sindee”
-40 Odd-Object Squats

On the 16:00…
-3 Rounds of “Sindee”
-30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats

3 Sets of:
30 Calf Raises
30 Sec.each one leg L-Sit
Hold
30 Sec. OH KB/DB/etc.
Hold
Two sets of:
 60 seconds of line Skips
 20 Alternating Single-Leg
V-Ups
 60 second Static Squat
Hold
 10 Bird Dogs Each Side
 30 seconds Side Plank
5 rounds for time
 10 Candlesticks to Jump
 30 Sec hollow body hold
 10 plank walkouts
120 Half Burpees for time
Every rest, make it 30 seconds and
then do 15 Hollow Rocks (starting at
zero)

Scaling is 10 Hollow rocks