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
Forty, Fit & Fed 