Warm-up
3x
40 Jump rope
:30 Seal Stretch ( https://youtu.be/NmZ28j0NH5I)
1 min bottom of squat
A. EMOM 9
Min 1- 30 Flutter Kicks
Min 2- 1 min Right Side Plank
Min 3- 1min Left side Plank
B. Play on “Filthy Fifty”
For time:
50 Box Jumps or Jump squats
50 burpees
50 KB Swings or Mountain climbers
50 Lunges
50 Situps
50 DB/KB Push Press or Pushups
50 Super Man (lay flat on belly, go to super man position= 1 rep)
50 Wallballs or Airsquats
50 DU (100 Singles)