Warm Up

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

3 Rounds:

• 20x 4-ct Jumping Jacks
• 10x Toy Soldiers
• Perfect Stretch
• 10 Burpees

Strength

DB Curtis-P:

8-6-4-2 Reps with 90 seconds rest between sets:

• Clean
• Lunge Right leg
• Lunge left Leg
• Push Press

Work Capacity

4 MINUTE AMRAP:

• 5x pull ups
• 10x push ups
• 15x sit up
Rest 2 minutes

4 MINUTE AMRAP:

• 5x burpees
• 10x knees to chest
• 15x jumping lunges
Work rest 2 minutes

4 MINUTE AMRAP:

• 5x DB Push Press
• 10x 4 count flutter kicks
• 15x superman back extension

Recovery

• 2 sun salutations
• Child’s Pose
• Table Top Pose
• Forward Bend
• Meditation