Warm up:
20 90/90 hip switch
10 Cat cows
8/side firehydrants
8/side Knees over toes forward with kettlebell on top of knee
20 sec/side isometric lunge hold
10 Sprawls
50ft duck walks
Compromised work Fridays (Partner All Shared)
3 Rounds for time (15 min cap)
20 Alternating Goblet Reverse lunge (50/35)
16 Alternating Devils Press
500/400m Calorie row
Rest 2 min
3 Rounds (15 min cap)
30 Kettlebell Swings
20 Burpees
500m/400m Air Runner or 4th floor
Midline: 2rds
40 sec per side Copanhagen planks
15/side Feet elevated tuck ins on (benc)
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