THU FEB 9 - Don't skip this one
Buy in: 400m run then 30sec leg lifts/30 sec scissor kicks/30 sec flutter kicks/30 sec v-situps
12 min AMRAP:
50m carioca (arms out and level to work shoulders!) 10 super mtn. climbers* 50m skips (long and high!) 10 pike pushups
At 4.5 / 9 min: drop and do 25 v-situps.
*1 super mtn. climber = 4 knees to elbows mtn. climbers followed by 4 side to side hops, all while still in the mtn. climber position.
12 min AMRAP: 50m frog jumps 20 alternating toe touches (lying on ground like like a 1 legged leg lift) 50m squat shuffle 20 spin squat jumps
At 9 / 6 / 3 minutes to go, do 25m shuttle sprint.
Cash out: 1/2 tabata hollow body hold / 2 min plank hold