200m Jog.
Then 3 rounds:
5 Side Lunges per side,
5 Single Arm Ring Row / Towel Row per side,
5 Glute Bridges,
10 Glute Bridges,
10 Push Ups with Reach,
10 Sit Ups
A. You Be Illin
5 rounds for time of:
18 Up Downs (like a Burpee without a Push Up)
18 Butterfly Sit ups
Scaling Guide: 6 – 12 minutes, about 1:20 per round.
Coaching Tips: An 'Up Down' is a Burpee without a push up. Make sure you jump at the top. Put the soles of your feet together for the butterfly sit ups. Make sure you go all the way up (touch past your toes to the floor each rep)
Scoring: Time (lower is better)