September 13th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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1/2 Flight Simulator

Double Unders

Unbroken reps of

5-10-15-20-25-30-35-40-45-50

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Determine Your Fate

EMOM 20

1) Alternating Lunges

2) Push Ups

3) Skater Lunges

4) DB Rows

5) Air Squats

6) Single Arm DB Press (switch every 5 reps)

7) Alternating Side Lunges

8) Floor Press (Goblet)

9) Box Jumps 24"/20"

10) Sit Ups

*2 Total Rounds

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Cool Down

5 minute walk

90* Pec opener 1min/side

Pigeon Pose 1min/side

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Accessory

Alternating Tabata for max reps

Plank March

Banded Face Pulls