WARM UP
200 rt
20 ea spider stretch
knee hug
toy soldier
Back twist
Scorpion
PVC
Leg swings
A- AGILITY – Ladder drill w/ Dynamax Ball
B- DEATH BY… Burpees & shuttle run
Starting with 2 burpees in Round 1.
Round 1 thru 5, add 2 burpees each round
Round 6 and Up, add 1 burpee each round
Shuttle run stays the same each round
C- EMOM 10:00
4 HR push up
6 goblet squat
100 ft KB farmers carry (heavy)
D- CORE CASHOUT not for time
20-15-10 using Dynamax Ball
Out of the Coffin (2 handed)
Russian Twist
Crunch (Ball held on shins)
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