Part A

20min AMRAP

*use a bench or something else similar for this

15 each side side step-up https://www.youtube.com/watch?v=gk-xS6mjIms

15x incline pushup https://www.youtube.com/watch?v=Me9bHFAxnCs

15x bench dip & kick https://www.youtube.com/watch?v=X8BThseFTeM

10 each side elevated lunge and twist – first video has the elevated lunge https://www.youtube.com/watch?v=jljhtIyZz-A second video has the lunge with twist https://www.youtube.com/watch?v=0xTpIQaPjYs so combine them

40x plank butt kicks https://www.youtube.com/watch?v=KsDUmjuFevs

Part B

10 rounds:

2x shuttle run

10e single leg bridge https://www.youtube.com/watch?v=Y-6Gonx2Wpo

10e side-lying leg lift https://www.youtube.com/watch?v=jgh6sGwtTwk

wooo

30min EMOM

Minutes 1, 6, 11 etc 10x stability ball lunges https://www.youtube.com/watch?v=PXxIG8g6ni0

Minutes 2, 7, 12 etc 15x butt-ups https://www.youtube.com/watch?v=jIgak4QI840

Minutes 3, 8, 13 etc TRX low row x10

Minutes 4, 9, 14 etc TRX squat x20

Minutes 5, 10, 15 etc Glute Hamstring Raise with Stability Ball x10 https://www.youtube.com/watch?v=ugvTDrwVZc8

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