WARMUP
10 alt. spiderman lunge + reach
10 slow bodyweight squats
10 push-ups
10 inchworms
10 burpees

STRENGTH
3×8 bicep curl
*If you have no weights, fill a backpack with textbooks.

CONDITIONING
5 rounds for time:
(weight vest optional)
5 pull-ups*
10 push-ups
15 air squats
* = Substitute with banded rows, DB/KB rows, or 5/5 single leg glute bridges
*If you don’t have a weight vest, use a backpack with textbooks ONLY if your form is good. ~10-20lbs

REST 3-5MIN

3 rounds for time:
10 KB swings
20 sit-ups
10/10 KB press
20 sit-ups

COOLDOWN
Stretch for 10 minutes

Helpful Links
Single Leg Glute Bridge – Demo
https://www.youtube.com/watch?v=VGguvLH3t3M

Backpack Bicep Curl – Demo
https://www.youtube.com/watch?v=I3FXctMVCbc