Warm Up:
:20 Bottom of Squat hold
10 alt. Cossack Lunges
:30 Plank
2 Rounds:
5 Knee or elevated Pushups with 3232 Tempo
5 Reverse Lunges R leg
5 Reverse Lunges L Leg
5 Tempo Air Squats with 3232 Tempo
-PVC Pipe Front Rack Stretch x :30 each side-
3 Rounds @ increasing pace
3 Empty Bar/Light DB Thrusters with 2 sec pause at the top and bottom
3 Pushups
3 Burpees
Workout:
5 Rounds for Time (12 Min Cap)
6 Thrusters
8 Pushups
6 Thrusters
8 Burpees