1 lap run
12 reps each Crab Toe Touches
12 reps each Spider and Reach
30 sec Plank
Grab a moderate Single DB (10/7.5)
25 sec work, 10 sec rest, 5 rounds
1 min rest in between each superset
Hold Boat and Close Grip Alt Shoulder Presses
Donkey Hops Over DB
Deadlift to Close Grip Row to Squat & Front Raise
Kneeling Iso Curl and Press
Repeat Squat with Speed Alt Row
Abs Knee Tuck Variation
Close Stance Goblet Squat to Alt Lunges
Alt Renegade Row
Single arm OH walking lunges to the other side.
When you reach the end, perform 5 thruster and
repeat with the other arm without dropping the DB.
Everytime you drop the DB, do 8 burpees.