Warm-up
5 AMRAP
20 jumping jacks
:20 plank hold
20 squats
:20 plank hold
20 calf raises
20 plank hold
20 jumping jacks
:20 plank hold
20 squats
:20 plank hold
20 calf raises
20 plank hold
Metcon
(AMRAP – Reps)
5 Rounds
10 burpees
15 deadlifts
4 rounds
10 push ups
15 jump ropes
3 rounds
10 knee raises
15 kettlebell swings
2 rounds
10 thrusters
15 wipers
1 rounds
400 m run
10 burpees
15 deadlifts
4 rounds
10 push ups
15 jump ropes
3 rounds
10 knee raises
15 kettlebell swings
2 rounds
10 thrusters
15 wipers
1 rounds
400 m run