[Warm up]
Jump rope 100
3sets
8 Bent over rows
8 sit ups
8 cat cow
8 toe touch jumping jack
3 SETS (:45 ON / :15 OFF)
Bird Dogs
1min rest
3 SETS (:45 ON / :15 OFF)
Supermans
[Metcon]
30 up downs
1min rest
15min AMRAP
1:00 Cardio Choice
15 V-ups (Turk ups)
15 Chair Dips
30 DB Toe Taps
1min rest
30 up downs