Warm Up
Dynamic Stretch
2 Lap Run
10 Spider Lunges
10 Squat
10 Windmill
Metcon
HIIT.12.05.18
3 rounds of:
5 Minutes to complete
20 Box Jump, then, in remaining time,
AMRAP of 10 Butterfly Sit Up + 10 HR Push Up
Rest 90 sec then repeat3 rounds of:
4 Minutes to complete
20 Burpees, then, in remaining time,
AMRAP of 10 Jumping Lunges + 10 each Abs Bike
Rest 90 sec then repeat

3 rounds of:
3 Minutes to complete
20 Light DB/ Plate/MB Thruster, then, in remaining time,
AMRAP of 10 V ups + 10 each Climbers
Rest 90 sec then repeat