General Warm Up
Heart Rate Raiser
50 skips + 10s Plank
40 skips + 20s Plank
30 skips + 30s Plank
Warm up challenge
Pike Complex 2 Piked Push Ups 4 Piked Leg Raise 6 Piked Shoulder Taps 2 Piked Push Ups
3 sets in 3mins
WOD
A. 12 min amrap:
12 Alternating DB Snatch
12 Spiderman Push Ups
20 Seated Russian Twists
Rest 4 mins
B. 12 min amrap:
200m in Shuttles
12 STOH
12 Alternating Single Leg V -Ups
Cool Down
Hold each stretch for 1-2 mins
LIzard Stretch
Half Kneeling Quad Stretch
Bretzel Stretch