Mi-30/30

Warm-Up:
Foam roll, dynamic flexibility, gymnastics

A. - 8 min (AMRAP Ladder) 10/12/14/16 reps....
SB Squats
SB Push-ups
SB Crunches

B. - 7 min
(AMRAP Ladder) 10/12/14/16 reps....
TTB or Knees to Chest
100m Row
(AMRAP Ladder) 50/75/100/125 reps....


C. - 7 min: Core Cardio Circuits
Jump rope
Rowing
Sit-outs
Burpees


D. - 30 min - Yoga