Warm Up
400 Meter Light Jog into:
2 Rounds:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers
2 sets of:
1 length of the gym quadruped crawl https://www.youtube.com/watch?v=OA23BcPrFxM
1 length of the gym each direction lateral plank walks https://www.youtube.com/watch?v=1oOWVaajW9I
1 length duck walk https://www.youtube.com/watch?v=e5lPjg0GhFM
7:00 AMRAP
8 hollow rocks
10 tuck ups or v-ups
12 rotating planks- from two hands on the floor plank to rotating to a side plank and back again. Rotate a total of 12 times (6 each side)
14 supermans

speed work- all done as quickly as possible for maximum rest
every 2:00 for 8 sets
5 bar facing burpees
5 Touch N Go S2OH 115/75 95/65
5 box jump overs 24/20"