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22Fit-Friday, 5/12/23

30 sec butt kicks

30 sec inch worms

30 sec hollow rocks



20 sec mountain climbers

20 sec 30’ shuttle sprints

20 sec up downs

20 sec break

4 rounds



1 min break



20 sec line-hops/squat jumps

20 sec push-ups

20 sec Superman hold

20 sec break


4 rounds



1 min break



20 sec bear crawl

20 sec Russian twists

20 sec low plank

20 sec break

4 rounds



1 min break



20 sec crunches

20 sec bicycle crunches

20 sec V-ups

20 sec break


Finisher: 2 min wall sit

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30 sec high knees w/twist 30 sec butt kicks 30 sec seal jacks 2x through E2MOM 6 12 db thrusters 12 step-ups 1 min break E2MOM 8 12 kb swings 10 push-ups 8 up downs 1 min break E3MOM 9 200 M row 20 lu

30 sec seal jacks 30 sec butt kicks 30 sec inch worms 2x through 20 sec shuttle run 20 sec bear crawl 20 sec up downs 30 sec break 4 rounds 1 min break 20 sec squat jumps 20 sec lunges 20 sec heal roc

For Time: 50 Sit ups 40 Russian KB Swings 30 Wall Balls 20 Push Ups 10 Burpees 20 Push ups 30 Wall Balls 40 Russian KB Swings 50 Sit ups

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