Warm up(0:00-10:00)
20 jing jang
10 warrior squats
then
10 air squats
20 jacks

10 air squats
20 heels to rear(2ct)

10 air squat
20 mountain climbers(2ct)

Mobility(10:00-15:00)
Pigeon-1:00 min per
Couch stretch-1:00 min per

Pointers(15:00-20:00)
Abmat sit up-full range of motion
Squat jumps-med ball in front, good range of motion on squat.
Deadlift-chest over bar, heels in ground, hamstrings loaded

Metcon(20)
On the 3:00 for 7 Rounds in 21 minutes

“Deadpool”

21 AbMat Sit-Ups

14 Medicine Ball Squat Jumps (30/20)

7-6-5-4-3-2-1 Deadlifts

Opt(12)
5x5 hip extension
3x8 curl to press
3x8 dips
Tabata row

Finisher
15 scap push ups
30 over unders
60 bicycles
1:00 min quad stretch