Warm-up (No Measure)
Cardio: 3 Min
Mobility: 10/10 Worlds Greatest Stretch
then:
2 Sets of
10/10 One Leg Glute Bridge
45 Sec Goblet Squat Pose
15/15 Sec Elbow Side Plank
Metcon (Time)
300 Goblet Squats*
*Any Weight
Odd Minute: 10 Russian Twists
Even Minute: 12 Swings
Modify by decreasing weight and or reps of all movements.
We should be able to manage between 12-15 reps of air squats every minute. 25 minute time cap.
Metcon (No Measure)
3 Sets of:
5 Deficit Push Up 30X0
10 Push Up 31X0
15 Scap Push Up