Warm-Up
3 Rounds
10 Step Ups
10 Sprawls
20 Quadruped Opposites

14 Min AMRAP
10 Burpee Box Jumps
20 Break dancers
30 High Knees OR 100m Sprint
40 Fast Feet on Hands

Rest 2 Minutes

14 Min AMRAP
10 Runner lunge e/s
15 SA KB Swing e/s
20 Single Leg Hops e/s
25 Alternating Jack Knife sit-ups e/s

Rest 1 Minute

14 Min AMRAP
40 Standing Crunches
30 Squat to Side kick
20 Renegade Rows (no push up)
10 Turkish Get Ups