WARMUP
10 MIN
10m Bear Crawl (out)
10m Crab Walk (back)
10 Box Stepups
10-20s Hollow Body Hold
BUYIN
12 min
one-arm OH press
Accumulate 4-6 Sets
5 Reps (ea/s) Building
WORKOUT
AMRAP - GOAL - 300 plus
13 minutes
50 sec on/
10 sec transition
A) Piked Pushups
B) Knee Raise Hold
C) Box Pistols
x 2
Rest 1 min
50 sec on/
10 sec transition
A) Pushups→ Box Pushups
B) Abmat Situps
C) Air Squats
x 2
BONUS
3 Rounds
10 Scap Pullups w/2 sec hold at top
10 Scap Pushups w/2 sec hold at top
10 Single-leg Glute Bridge (ea/s)
2:00 Seated Straddle
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