MCO Workout 2

45:15 x3 rounds
Bear hold head shoulders hips toe taps to 1x plank knee tuck

Side plank knee to elbow (band at ankle) – (1st & 2nd round – same side, 3rd round split half&half OR whichever way works for you)

2x S/L v-ups (L&R) + 6x flutter kicks

DB 6x Squat jacks + 6x curl & press

5 squat pulses + 2 squat jumps

S/A DB sit-ups (1st & 2nd round – same side, 3rd round split half&half OR whichever way works for you)

Reverse lunge to 3x high knees

Alt S/L roll up (w or w/out DB)

Inchworm to superman to push-up

DB Kneeling wood chop

Rest: 1m 15s (round 1 – 3)

After round 3, 1min rest to FINISHER

FINISHER: AMRAP 5mins
Shoulder taps + plank jacks x10 (simultaneously)
Russian twist x10 (5 each side) – w or w/out feet lifted
Push-ups x5