Workout Breakdown VIDEO 400m run (1:00 out/back) ——– 3 rounds: 10 straight legged sit ups 10 down dog push ups 1 wall climb w/ 6 shoulder taps 5 slow air

Workout Breakdown VIDEO 200m run (:30 out/:30 back) 20 jumping jacks 20 seal jumps 10 burpees Stretching: 1:00 r/l samson stretch 1:00 r/l piriformis stretch 1:00 r/l calf stretch 3

https://www.youtube.com/watch?v=FKD3XnKLgnQ 200m run (:30 out/back) 1 set of fence drills 2 rounds: 20 Pelvic raise 5  Tempo squats 3331 5 Squat w/ thoracic twists 10 Plank to down dog toe

https://www.youtube.com/watch?v=_NMQ8jaSMM4 3 rounds: 10 reach throughs 10/10 side plank reach throughs 3 inch worms 5 slow push ups :03 descent 6/6 single arm strict high pull 6/6 single arm strict

https://www.youtube.com/watch?v=DwfKV9Ox2dA 3 rounds  12 lunge to instep :30 lunge to instep hold (L/R) 10 good mornings 5 squat with thoracic twist 12 reach throughs 12 air squats :30 bottom squat

https://www.youtube.com/watch?v=aqAFPaXSJew 2 rounds  200m run ( :30/:30 )  20 pelvic raises  10/10 single leg pelvic raises  5 burpees  5/5 cossak squats 2 wall walk 10 superman 20 buttwalks 3 super

https://www.youtube.com/watch?v=44fZ04P5JxU 12:00 of continuous movement 10 pcv/broomstick prime behind the neck press 5/5 thoracic twists 20 plank shoulder taps  10/10 single arm rows 10 alternating lunges 5/5 tipping birds  supersets

WARM UP: https://www.youtube.com/watch?v=ZqAZVIa08E8 3 rounds 8 pvc pass through 8 pvc twists  8/8 DB/KB/odd object strict high pull 8 kneeling strict press  :30 downward dog 8 alternating lunge to instep

WARM UP: https://www.youtube.com/watch?v=CUbOk1Zzng8 10:00 of continuous work 20 line jumps ( forward/side to side ) 5 slow push ups 5 perfect push ups 5 temp squats (3331) 5 air squats

WARM-UP: https://www.youtube.com/watch?v=MYdG9g2d_Bc 2 Rounds: 200m Run (:30 out/:30 back) 8 Burpee Broad Jump 15 Good Morning with Object 5 Part Hip HOME GYM: 7 Rounds For Time: 200m Run (:30