Warm-up: 200m Run then 3rds of:

10 Elbow Plank to Push-up Transitions 10

Alternating Single Leg Glute Bridge with kick out

30sec Handstand Hold or Nose to Wall Handstand Hold


Every 2min x 16min (4 sets each)

1a) Dumbbell Walking Lunges* x 12-16 steps

1b) Single Arm Push Press x 8 each arm + 8 Tempo Push-up @1111


1000m Row

75 Russian Kettlebell Swings

50 Lateral Burpee Over the Parallette

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