Warm-up
• 100 singles 50 Dubs 20 Triples

2 rounds:

• 15 Air Squats
• 5 Inch Worm Push-ups

• Twisted Cross
Pigeon Pose
Spiderman Lunge

Conditioning
8 min AMRAP

• 10 AB Cals
• 100 Double Unders
• 50 Lunges #53/35
• 10 Bar Muscle-ups

2 min Rest

8 min AMRAP

20 Cal Row

15 Box Step Ups #54/35

15 Situps Strikes