Home Workout #15

Warm up (5-10 minutes)
 
Complete this ENTIRE workout in your best time possible.  Use modifications and scale when necessary. It looks easy- but this one is VERY deceptive!
 
1)  3 Rounds

• 0.25 Mile (400 meters)  Run
• 30x  Squat Jumps
• 30x  Dips (on a bench)
• 30x  Walking Lunges (each leg)
• 30x  Sit-ups

 
2)  2 Rounds

• 60 sec  High Knee Run
• 20x  V-Ups - Alternating Arms
• 60 sec.  Squat Hold
  
• 10x  Bird Dogs *
• 30 sec  Side Plank - R/L
• 20x  Cossack Squat - 2 sec.  pause on each side

3)  3 Sets:  30 sec. each 

• Side Plank Reach Thoughs - R/L
• SL Deadlifts - R/L
• Hollow Hold
• Pike Push-Up
• Wall Sit
• Air Squat

4)  8 Min AMRAP

• 20x  SL Squats
• 15x  Supermans

Cool Down & Stretch (5-10 min)