Workout of the Day

a) mobility 4min
1:00 each
down dog and seal
scorpion
sumo squat stretch
hip circles

b) warm up 6min
on the 1:30 x 4
3 burpees
6 sit ups
9 air squats
remaining time row*
*increasing pace each round

c) conditioning 30min
for time
50 toes to bar
500/400m row
30 burpees over the bar
20 front squats 50/35

rest 2 minutes

50 weighted sit ups
500/400m row
30 burpees over the bar
20 front squats 50/35

rest 2 minutes

50 sit ups
500/400m row
30 burpees over the bar
20 front squats 50/35