Warm Up
AMRAP x 3 MINUTES
7 Up-downs
5 Air Squat + Broad Jump
5 Push-Up to Down Dog
10 Alt. Deadbugs
1:00 REST
AMRAP x 3 MINUTES
7 Burpees
5 DB Front Squat
5 DB Strict Press
10 Alt. Bird Dogs
Workout
AMRAP X 30:00
40 Burpees
10 DB/KB Thrusters
20 Sit-ups
30 Burpees
20 DB/KB Thrusters
40 Sit-ups
15 Burpees
30 DB/KB Thrusters
60 Sit-ups
Post-Workout
2-3 SETS
20/20 DB Bent Over Row
15/15 DB Floor Press
*Same DB for both movements (light-moderate weight)