Warm up:
ankle warm up
20/20 arm circles
10 legswings fwd right
10 legswings lateral right
10 legswings fwd left
10 legswings lateral left
1 min jump rope or jumping jacks
followed by
3 rounds
10 inchworm push up to pike
10/10 windmills
10 burpees
followed by
1 min jump rope or jumping jacks

Every 4 min for 5 rounds:
50 DUs (or 100 SUs or 50 Jumping Jacks)
30 G2OH (with backpack or one dumbbell)
20 sit ups

Finisher:
3 rounds:
45“ alt. Birddog
30“ rest
45“ sideplank right
30“ rest
45“ sideplank left
30“ rest

Videolink: https://www.youtube.com/watch?v=A9-5VyAy8G0

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