WARMUP

10:00 of Mobility
Examples:
Aductor Stretch
Banded Stretches
Couch Stretch
IT Band
Pigeon Pose

WORKOUT

5x Rounds
:30 work; :30 rest
Plank
Mountain Climbers
Leg Levers

2:00 REST Then…

4x Rounds
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…

Bodyweight Version
4x Rounds
:20 Seconds Single Arm Plank Hold (3pt hold)
:20 Seconds High Position (push-up) Plank Hold
:20 Seconds Max Push-ups
1:00 REST
*Do the first set on right side, 2nd set on left side, etc…

FINISHER
1 mile run/walk

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!