Warm Up: 2 Rounds - :30sec at each station
Cat/Cow
Plank
Mountain Climbers
Arch Hold
Spiders
Dubs/Jumping Jacks
Workout: For Time
1 Mile Run
30 x Box Jumps / Step Ups
30 x Bent Over Rows...
Warm Up: 3 Rounds
10 x Downdog to cobra
10 x Hinge to squat
5/5 x Squat and Reach
10 x Shoulder Taps
Strength: 3x
:30sec HS Hold
:10sec Single Leg Piked...
Warm Up: 4 Rounds - :20sec on / :10sec off
Passovers / Arm Swings
Star Jumps
Hollow Hold
Strength: 4x
:20sec Frog Stand
:30sec REST
4x
6 x Pike Push Ups / Box...
Warm Up: 3 Rounds
10 x Front Scales
10 x Back Scales
10 x Downdog to Cobra
10 x Bird Dogs
3 Rounds
:10sec Glute Bridge
10 x Seated Hip Hurdles - each...
Warm Up: 2 Rounds - :20sec on / :10sec off
Burpee to Air Squat
Arm Circles
High Knees
Hollow Hold
Workout: 8 RFT - Alternate arms if using single KB.DB
12 x Deadlifts...
