Animal Flow

2-3 rounds 30 sec each movement of:

Under Switches (crab-beast)

Jumping Under Switches (crab-beast)

-Rest 30 sec…

Scorpion Switches (beast-crab)

Scorpion Switches (crab-crab)

Rest 30 sec…

Side Kickthrough’s

Front Kickthrough’s

-Rest 30 sec…

Work Capacity

20, 16, 12 reps for time of:

Squat Cleans

(40m) Spiderman Crawl (2 gym lengths)

Push Ups

Core

2-3 progression sets of:

(20) Elbow Twists

(16) Elbow Twist Bicycles

(12) Elbow Twist V Ups

Stretch

Hold each stretch for 60 sec:

1/2 Pancake Stretch

Pancake Stretch

Side Split Stretch (both sides)