Warm up: Band Distracted Ankle Mobility x 60 seconds per side Band Distracted Hip Flexor Stretch x 60 seconds per side Static Hang x MAX seconds
then
Two rounds of: 10 Air Squats 10 Ring Rows 20 Mountain Climbers
Strength:
10 min. AMRAP
1DB Fly
1DB Bicepscurl and shoulder press
1DB Reverse fly ad 1 rep from each exercise every new round
Workout: Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of: 5 Dumbbell Man-Makers 10 Box Jumps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Push-Ups