Warm-up:
20x Leg swings each leg
10x Push-up + Lunge + World’s greatest stretch
10x Air-plane bird-dogs :)
Skill:
Set a clock for ten minutes:
Hollow hold 5x1:00 with 1:00 rest
Conditioning:
With HR at or below 150 BPM:
30 minute AMRAP:
400m run
20 Burpees
20 Toe-to-bar, V-ups ,V-tucks, or Sit-ups