50ft sled push
10 burpees
10 squats
3min cardio
2 sets:
5 inchworm with push up
5/5 world greatest stretch
Down dog toe touches
Then 3 sets:
8 goblet squats 2 sec pause
8 KB swings
8 DB bench press
4 burpees
4 box jumps
5 sets
3 wall walks
ss/w
4 x shuttle
5 x
Back Squat x 5
after each
6-8 Seated box jump
4 x
:30 burpee box jumps
:30 rest
:30 lunges
E4MOM x 3
500m row
10 burpees over rower