2min warm up
Buy in: Pass the ball x 20 – it will warm up your shoulders, hips and abs.
15min AMRAP
1. Hanging Knee raises x 8
2. Cork screw (swiss ball) – Pike to cross body leg reach twist x6
3. Hanging Leg Raises x 5
4. Man makers x 5
5. Pull Ups (pull ups on dip station) x 3
6. Leg Lift to weighted criss-cross crunch x 10 (swiss ball)
Buy out:
elbow plank up x 20 (swiss ball)
Rnds: 3 2/3
Time: 16:31
&
Z yoga 27
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