WARM UP

5 ea. Samson stretch
15 ea. Y + T + W on floor
5 Yoga push ups
15 ea. Drinking bird
20 ea. Single-leg bridges
20 ea. Modified side plank + Hip abduction

2 minutes of either:
Jumping jacks | Jump rope

Time the following movements in order!

RUN
1 mile run for time.

————————————————————-

LUNGES

200 Lunges for time.

Any lunge type, just make sure 90-degree bend or less at front knee

————————————————————-

SQUAT

200 Prisoner Squats for time. (hands behind head)

90-degree bend or less at knees

————————————————————-

PUSH UP

75 T-push ups for time

Chest to the deck.

————————————————————-

SIT UP

100 Sit-ups for time.

Touch the floor above your head, sit up and touch your feet; roll a towel behind back if necessary

————————————————————-

PLANK

Plank as long as possible.

Feet together, hands apart.

————————————————————-

HOLLOW ROCK

150 Hollow rocks for time.

Please don’t let your lower back arch. Stay curved like a banana. Or a rocking chair. Or like you’re laying in a hammock. :D

————————————————————-
RUN

1 mile run for time.

This should be close to your first mile.