A) 20 minute AMRAP:
Run 400m (or 90 secs to 2 minutes)
5 inchworm to pushup
20 mountain climbers*
30 jumping lunges.
*For these mountain climbers I want your outside foot to land flat on the ground next to your outside hand each rep. So these will be slower than the normal style mountain climbers
Minimal Equipment WOD
db/kb swing-lateral hops over db/kb- situps
*After every round run 400m (or 90 secs to 2 minutes)
16×20 secs on 10 secs off alternating between
1) Right side plank hip raises
2) single leg glute bridge thrusts (right leg)
3) Left side plank hip raises
4) single leg glute bridge thrusts (left leg)
*So you will do 4 rounds of each movement. For glute bridge thrusts place shoulders on couch.