5/8

A. Goblet curtsy alternating lunges, 12 total x 3; rest 1 min.

25# KB.

B. Birddog, 8-10 alternating x 3; rest 1 min

10 each time.

+

15 Wall ball
20 Sit ups
Run 400m (hard effort)
rest 2 min
x3

Round 1: 3:10.7
Round 2: 3:00.7
Round 3: 3:08.7

Total: 15.12.4

+

Half pigeon
Seated legs extended forward fold
Figure four stretch