1. warm up

AMRAP 3′

  • 8 airjacks to squat
  • 8 frog jumps
  • 8 burpee overhead clap

2. Drop Set

  • 30 hip taps
  • 27 squat overhead hands
  • 24 hip taps
  • 21 squat overhead hands
  • 18 …
  • 15 …
  • 12 …
  • 9 …

Till it goes to zero

3. For Time

  • (12) 15 push ups
  • 1′ freedom squat
  • 100 jumping jacks
  • (12) 15 wide push ups
  • 30 bear rawls
  • (12) 15 triceps push ups
  • 40 power burpee

4. Ladder 2′

  • Plank press + push up

5. Optional manximum plank

  • Aim 3′

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