Warm up(10)
3rds
10 jax
10 windmills
10 knee grab

WRK(24)
WRK 5:00 REST 1:00 x4
5 push ups-tempo two secs dwn, two secs up
modify push ups as needed
10 sit ups
20 breakdancers
10 reverse lunge + crossbody crunch
5 bent over row/ring row/pull ups choose

Finisher
20 kneeling crunch
1:00 butterfly stretch