Warm Up

• 5 rds of Box Breathing, Range of motion (ROM) drills

2 Rounds:

• 10 4 Count Flutter Kicks
• 10 Superman Back Extension
• 10 Hand Release Push Ups

Stamina

Rounds not timed:

• 10x Man Makers
• 15x Jumping Pull up (control on the way down)
• 20 One Armed DB OH Lunge

Work Capacity

18-15-12-9-6-3:

• Burpee
• Situps
• Jump rope – double under or X3 singles

Recovery

• Butterfly and Twist
• Bridge Pose
• Tabletop
• Bicycle stretch. Roll to standing
• 1 Sun Salutation