WARMUP
2 ROUNDS
12 Toe Touch Jumping Jacks
10 Alt Deadbugs
8/8 SL Glute Bridge Ups
6 Up-Downs w/ Pause
:20 Plank Hold (RND 2: Hollow Hold)
Into…
2 ROUNDS
:30 Cardio Choice
30 Single Unders (RND 2: High Singles)
10 KB Deadlifts (RND 2: R KBS)
10 Sit-Ups
5 Up-Downs
WORKOUT
3 SETS FOR QUALITY
3:00 Row, Bike, or Ski
10 Up-Downs
20 Russian KB Swings (Athlete Choice)
30 Sit-Ups
40 Crossover Single Unders*
1:00 Static Hold**
-Rest 1:00 b/t Sets-
*Option for 80 Single Unders
**Static Hold Options…
Plank Hold
Side Plank Hold (:30/ea side)
Wall Handstand Hold
Tuck or Hollow Hold
Deadhang Hold
(No Measure)
OPTIONAL FINISHER
3 SETS (:40 ON/ :20 OFF)*
MOVT 1 – DB Deadbugs
MOVT 2 – Alt. DB Slides
*1 SET = MOVT 1+ MOVT 2.
(No Measure)
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