WARM-UP:
2 Rounds -
- 30 sec. x MB Jack
- 30 sec. x MB Squat Swing
- 30 sec. x MB OH Lunge
#1: 4 Rounds (5 sec. REST b/w ea. exercise)
- 30 sec. x S-A/ S-L Med Ball Push-Up to Row (same arm DB row as toe atop MB)
- 30 sec. x **4 x MB Mtn. Climb to Hop-In and Jump Up
- 30 sec. x Med Ball Supine Roll-Out (mod: alt. s-l MB bridge hold)
- 30 sec. x **4 x MB Mtn. Climb to Hop-In and Jump Up
2 min. AMRAP:
*10 x Knee-Squeeze MB Suitcase Crunch
*10 ea. x MB Plank Side-to-Side Toe Taps
#2: 4 Rounds
- 30 sec. x Sumo Squat Shoulder Press
- 30 sec. x **Rolling MB Push-Ups R and L to Hop-In and Jump Up (MB Overhead)
- 30 sec. x Hopping Side-to-Side MB Lunge
- 30 sec. x **Rolling MB Push-Ups R and L to Hop-In and Jump Up (MB Overhead)
2 min. AMRAP:
*10 x Knee-Squeeze MB Suitcase Crunch
*10 ea. x MB Plank Side-to-Side Toe Taps
#3: 4 Rounds
- 30 sec. x MB Triceps Toss to Catch-Squat
- 30 sec. x **MB Slam Ball Burpee (no jump)(MB p-u, hop in, slam ball)
- 30 sec. x Lunge-Curl-Switch
- 30 sec. x **MB Slam Ball Burpee
2 min. AMRAP:
*10 x Knee-Squeeze MB Suitcase Crunch
*10 ea. x MB Plank Side-to-Side Toe Taps
#4: 4 Rounds
- 30 sec. x DB Thruster
- 30 sec. x MB Burpee Jack (w/ or w/o Push-Up)(hands may be on or to side of MB on p-u)
- 30 sec. x RDL + High Pull
- 30 sec. x MB Burpee Jack (w/ or w/o Push-Up)
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