Warmup
25 SSH
20 IST IN (POOR) CADENCE
10 TS
General stretch, up dog, DD, pigeon
Beat Down
3x Increasing Repeato sets of:
1st Set
- 30 second plank
- 20 x step ups
- 20 x Merkins (in cadence)
- 20 x LBC
- 20x squats
- 30 second plank
Run 1/2 mile
2nd Set
- 30 second Peter Parker
- 20 x step ups
- 10 x Merkins (in cadence)
- 20 x LBC
- 20x squats
- 20x Dips
- 30 second plank
Run 1/2 mile
3rd Set
- 30 second Pland
- 20 x step ups
- 10 x Merkins (in cadence)
- 20 x LBC
- 20x squats
- 20x Dips
- 20x Scorpion Pile Driver
- 30 second plank
Run 1/2 mile
Recover/ Recover