Warm up(0:00-10:00)
10 active dive bombers
20 jax

10 down dog w/foot pedal
20 mclimbers

10 plank 2 bridge
20 heels to rear

Mobility(10:00-15:00)
:30 sec chest stretch
1:00 min cobra stretch

Pointers(15:00-20:00)
-hrpu-chest touch, full plank at the top

-reverse lunge-step backwards, drop hips straight down

-abmat sit ups-hands touch toes, use hands for momentum

Metcon(15)
“Home Free”

AMRAP 15:

5 Hand-Release Pushups

10 Reverse Lunges

15 Sit-Ups

Opt(12)
Iso-core
3 giant sets
8 reverse fly
8 dumbbell strict press
8 back extensions
8 hip raise
-Tabata shuttle runs
-Tabata rope slams

Finisher
30 t raise
30 tucks
1:00 min bf stretch