Warm-Up.
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward
Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps each side
Donkey Kicks x 5
Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5
Then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Box Step-Overs
10 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 7:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Push-Ups