General Warmup
7' For Quality
16 Reverse Lunges
10 Push Ups
10 Good Mornings
5 Pike-ups
Mobility
60 secs per side 90/90 hip stretch
Strength
Tabata 1
One Leg Wall Sit
Down Ups
Tabata 2
Box Dips
Goblet Squats (add some weight)
Workout
For Time (18' TC)
3 Rounds
70 Air Squats
30 Push Ups
1 Minunte Plank Hold
Cooldown
60 secs per side: Lizard