WARMUP
1:00 Plank
10x Push-ups to Down Dog
15x Toe-Touches
6x Runner Stretch w/Rotation (3x each side)
Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/
WORKOUT
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups w/Plate 25#/10#
1:00 Step-ups
1:00 RKBS #AHAP (Swing what you got!)
1:00 Goblet Squat #AHAP (KB/DB/Odd object)
1:00 Rest
Bodyweight Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Step-ups or Jump Squats
1:00 Wide Stance Toe Touches
1:00 Burpees
1:00 Rest
Barbell Version
3x Rounds (18:00)
1:00 4x Air Squat + 4x Lunges
1:00 Sit-ups
1:00 Push-press 95#/65#
1:00 Power Cleans 95#/65#
1:00 Burpee Over Bar
1:00 Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!
