WARM UP – MOBILITY
Dynamic shoulder / thoracic / leg swing warm-ups
2 Scorpions w/5-7s hold
20-30s Cobra stretch + rotations
12-15/side Supine hamstring stretch/activation (see video)
DEATH BY BURPEES
On the first minute complete 1 burpee, on the second minute complete 2 burpees. Continue on adding one burpee each minute until you are unable to complete the reps within the minute.
Your score is the last completed round number, plus any burpees finished in the uncompleted round.
Tabata core: (10 mins)
4 rounds of:
20s hollow scissor kicks
20s Bicycle crunches
10s rest– rest 2 min —4 rounds of:
20s plank march (from elbows to hands)