Complaining makes it worse

25 sec Side plank hold R
L
25 sec Side crunches
L
50
Bicycles

24 min amrap
12 R- LBand glute kick back
Partner band lat shuffle 2x
Bear crawl 1 way
10 Med ball wall twist https://youtu.be/uPvNMpLNGxc
4 Bomb throw to 2 burpee https://youtu.be/jj1s6-IkZzc
5 Variable row https://youtu.be/zCRACO-wXng
Bosu SA press https://www.youtube.com/watch?v=trduYEVK3es

25 sec work 7 sec of rest
Snow angel
Slider leg curl
2x

Bag push https://youtu.be/_bA0MtcG8gg
Knee strike https://youtu.be/DEWmXPVUZlE
2x

Bosu mnt climber platform
Bosu squat on platform
2x

Med ball windmill
SL slam R next round go
Left
2x

Bench scoops https://www.youtube.com/watch?v=xSunE544nBM
Bench hops https://youtu.be/uVzUjYOHE8A
2x

[have unattached ropes available]

group plank rope raise 8 R/L
20 sec run in place
lat hop down over rope – run back restart (gauge jumps)
2x

Blitz

Stretch