Warm-Up:

3 sets of 10 reps of each:
Arm Circles / Trunk Twists + Good Mornings / Toe Holds

3 sets of 8 reps of each:
Curl then Press / Cross Crunch per side / Alternating Toe Taps per side

3 sets of 6 reps of each:
Deadlift + Curl + Press / Knuckles to Toes + Leg Lowers / Dumbbell-Facing Hops per side

Workout:

AMRAP 35
30 Lateral Hops
15 Sit-Ups
30 Alternating Dumbbell Clean and Jerks

“Couch to 5K” – Week 4, Day 2:

Beg: 4 x 800m – 2 min Rest between intervals
Adv: 5-6 x 800m – 2 min Rest between intervals

Track Fastest and Slowest times, leave all other times and notes in comments.

30-Day Push-Up Challenge:

Day 15:

20 Second Plank
4 Sets