A) Warm up

  • 8 Downward Dog to Cobra
  • 10 / 10 Hip Opener With reach
  • 5 / 5 Hamstring Stretch
  • 10 / 10 Kneeling Snatch
  • 10 / 10 One Arm Turkish Sit Ups
  • 20 Frog Glute Bridges

  • B) Chipper Day

    For Time

  • 100 Mountain Climbers
  • 90 Double Unders
  • 80 Russian Twists
  • 70 Double Down Ups
  • 60 Superman
  • 50 Heel Elevated Narrow Squats
  • 40 Turkish Sit Ups
  • 30 Single leg Deadlift / each leg
  • 20 Lateral Object Jump Over
  • 1km run optional
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