A) 1 Set of:
Jump Rope x2 min
Samson Stretch x10
Kettlebell Windmill x15 ea. arm
Lunge x12
B) Every 90 seconds for 12 min (8 Sets) do:
Hollow rocks x20-30 sec
Wall climb x2-3
*Modify wall climb by placing feet on a box with your hands on the floor and your body in a push-up position. Simply walk your hands towards the box with creating as little bend in the knee as possible and then walk your hands back out into a push-up position.
*Modify hollow rocks by positioning yourself into the top of a sit-up with your knees bent. Pick your feet up off the floor and balance on just your hips. To challenge yourself try and extend your legs and lean back with your torso.
C) For Time:
500 m row
then:
21-18-15-12 reps of:
Kettlebell swings (55/35)
Goblet squat (55/35)
rest 5 min, then do:
3 Rounds for time of:
35 Squats
20 Push-ups
*Score 2 seperate times for each portion
