MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups

STRENGHT

On a running clock for 5 minutes:

Accumulate max Time in L-Sit Hold on two chair; sub Bent Knee

CONDITIONING

“DAMN STAIRS”

Ascending Ladder for 15:00:
2 Odd-Object Ground To Overhead
2 Odd-Object Overhead Squats
2 Odd-Object Facing Burpees
4 Odd-Object Ground To Overhead
4 Odd-Object Overhead Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement