forward wall slides x 20
scap pull ups x 20
support shrugs x 20
kb lateral squats x 10/side
A.1 CG Bench Press; 188.8.131.52.10, rest 30 sec.
A.2 P-bar support :30 x 5 sets, rest 30 sec.
A.3 Rope Slam x 15 sec. AFAP x 5 sets, rest 90-120 seconds
15 minutes – teams of 2 on the assault bike
switching every 1:30 for max calories
side plank hold – 1 minute accumulated per side with perfect form
Max accumulated distance with 5 broad jumps
doggy pose x 90 seconds
Twisted Pigeon Pose x 90 sec. per leg
Twisted Cross x 90 sec. per arm