WARM-UP

1 ROUND

10 Cat Cow

10/10 Big Arm Circles (Forward + Back)

10 Hops + 10 High Hops

10/10 Single Leg Hops

10/10 Ankle Stretch

10/10 Single Leg RDL

10 Alt. Groiner + Twist

Into…

2-3 ROUNDS

20 Single Unders

15 Crunches

10 Slow Alt. Shoulder Taps

5/5 Split Squat

WORKOUT (PERFORMANCE)

EMOM × 18 MINUTES

MIN 1 – :45 Double Unders

MIN 2 – :45 DB Goblet Alt. Lunges (50/35)

MIN 3 – :45 Sit-Ups*

*GHD Optional

(Score is Total Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

EMOM X 18 MINUTES

MIN 1 – :45 Single Unders

MIN 2 – :45 DB Goblet Alt. Lunges (35/20)

MIN 3 – :45 Sit-Ups*

(Score is Total Reps)

KG DB: (15/10)

FINISHER (ALL)

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Single DB Curls

MOVT 2 – Single DB Hollow Body Flutter

Kicks

-No Additional Rest /bt Sets-