WARM UP
:30 EA
jumping jacks
side lunges
act. spiderman
mountain climbers
air squats
act. sampson
wide outs
down dog pushups
Cossack squats
+
3 Rounds:
- 12/12 SL glute bridge
- 10/10 high plank kb drag across
- 12/12 SA kb strict press
- 10/10 KB 1/2 knee windmill
MOBILITY
1:00 bottom squat hold
PART I.
8 Rounds
:20 alt kb strict press
:10 rest
:20 singles
:10 rest
*rest 1:00
8 Rounds
:20 KBS
:10 rest
:20 box jumps
:10 rest
*rest 3:00 before starting PART II.
PART II.
AMRAP 18 Min
:60 bike sprint
2L prisoner lunges
:60 rower sprint
2L Heavy DB Farmer Carry
:60 shuttle run
2L OH Plate Carry