Never look down on anyone, unless you are helping them up.

Warm up:   3 Rounds:
1:30 Slow Bike or Row
1 Round of 5/10/15*
Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats
Round Two – 5 Kip Swings, 10 Pushups, 15 PVC Good Mornings
Round Three – 5 Strict Pull-Ups, 10 Pushups,15 air Squats

:45s second Samson Stretch each side

Workout:  “AIR BAGS”

7 Rounds:
10 KB goblet Reverse Lunges, 5 each leg
10 KB swings (american)
20 Lateral Hops over KB (1 Jump = 1 Rep)
250 m run

Then….

10 m EMOM

  • Even:  20 / 25 Ab mat sit ups
  • Odd:  15 / 20 superman