WARM-UP

2 ROUNDS

1:00 Cardio Choice 1

10 Alt. Deadbugs

1:00 Cardio Choice 2

10 Up-Downs

into…

2 ROUNDS

6/6 Slow BW Turkish Sit-Ups

6/6 Slow BW Reverse Lunges

6/6 Slow SA Strict Press (DB or KB)

10 Sit-Ups

WORKOUT (ALL)

AMRAP x 25 MINUTES

25/20 Cals Cardio Choice 1

20 Sit-Ups

3/3 KB/DB Turkish Get-Ups (Athlete

Choice)*

25/20 Cals Cardio Choice 2

20 Up-Downs

10/10 Single Arm KB/DB Strict Press (Athlete Choice)*

*Use a Light or Moderate-Light KB/DB for Both Movements.

OPTIONAL COOL DOWN (ALL)

3-4 SETS FOR RECOVERY

:30 Straddle Forward Fold

10/10 Childs Pose Single Arm Lifts*

10 Alt. Bird Dogs

10-12 SLOW Alt. Deadbugs

*Option to place arms on foam roller.