30:15 x 3 Rounds Each Group
a) SL Alt. RDL + long lever plank
-rest :60 after 3 Rounds
b) seated Russian plate twists + KB good mornings
-rest :60 after 3 Rounds
20:10 x 6 Rounds
c) singles + alt. lunges (keep rope in hand)

MOBILITY

:60/60 hip flexor stretch
:60/60 calve stretch
:60 child pose

PART I.

(20 Min)

3 min work/2 min rest x 4 Rounds of:

• 15 double kb + press + 10 – 2 arm kb high pull + 5 db curls + lateral line hops until time left

PART II.

AMRAP With Time Left:

• 100M sprint
• 25 plate sit-ups
• 20 total bodyweight step-ups
• 15 bench dips