Bits N' Pieces

4 Rounds for Time:

20 Triceps Bench Dips  20 Single Leg Deadlifts R 20/30  20 Single Leg Deadlifts L 20/30  20 Superman Back Extensions  20 Side Lateral Raises 15/20  20 Knees to Shoulders

Chalk up! Modifications are, seated V-ups or leg raises.

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Run - 150 - Run - 150

Option 1 > 3 Months 1 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions 1 Mile Run/Row 75 Situps 75 Superman Back Extensions Option 2 < 3 Months 1/2 M

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

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