Warm Up

*Lot Trips

*Knee Pulls/Foot Pulls

*Spiderman Crawl/Samson Stretch

*Over and Under/Foot Crossovers

*Gymnastics Bear Crawl/Reverse Bear Crawl

*2x 5 KB Swings/3 Burpees

then

For Time:

2 Burpees – 2 KB Swings

4 Burpees – 4 KB Swings

6 Burpees – 6 KB Swings

8 Burpees – 8 KB Swings

10 Burpees – 10 KB Swings

12 Burpees – 12 KB Swings

14 Burpees – 14 KB Swings

14 Burpees – 14 KB Swings

12 Burpees – 12 KB Swings

10 Burpees – 10 KB Swings

8 Burpees – 8 KB Swings

6 Burpees – 6 KB Swings

4 Burpees – 4 KB Swings

2 Burpees – 2 KB Swings

*Men 70 – Women 53

*Burpees – Hips open in a standing position with feet off the ground/hands make contact behind head

*You will do the 14 rep round 2 times

*20 Min Time Cap

Cash Out:

5 Min Wall Stretch

300m Row cool down (low resistance)