Warm up of the week(8)
10 jing jangs
10 arm circles foward and backwards
10 heels to rear
10 plyo
10 inchworms
10 lunges
10 hollow rocks
10 halo
10 goodmornings
10 pvc press
1:00 min pigeon per side

Intervals
c/o Alchemy 365
A10:

2 Rounds –

30 seconds:
Single Arm Plank (right)

30 seconds:
Single Arm Plank (left)

3 minutes:
11 Single Arm Push Press (right)
11 Single Arm Push Press (left)
22 Butterfly Sit-Ups

30 seconds:
Plank Hold

30 seconds:
Rest

A single arm plank is done from a high plank by then lifting one arm parallel to the floor, bicep next to the ear. Aim to keep shoulders and hips square to the floor.

Finisher
50 deadbugs
1:00 samson stretch