Warm-Up.
Banded Scarecrow x 30-60 seconds each position
Squat Therapy x 5 reps @ 3311 tempo
Followed by…
Two Sets:
Plank Shoulder Taps x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Plank Walks x 30 seconds (15 seconds each direction)
Jumping Squats x 30 seconds
Rest 30 seconds
Wall Climbs (or Handstand Hold) x 30 seconds
Burpee Broad Jumps x 30 seconds
Then…
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14 Calories of Rowing
7 Dumbbell Thrusters
7 Strict Pull-Ups
Rest until the running clock reaches 20:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14 Calories of Rowing
7 Strict Knees to Elbows or 21 V-Ups