1:20 ON :40 OFF -2x3 (AMRAPS)------------(1)------------10 Block Facing Burpees + ME Hammer Hits------------(2)------------20 Med Ball Dead Bug + ME Row------------(3)------------8 Slam Balls + 8 Box Jumps
** Dead Bug is 20 total, 10 per side
3 sets
10 1 1/4 Rogue Block Hip Thrusts + :30 squeeze
8/8 Back Foot Elevated SL RDL
6/6 3-Way Slider Mtn Climbers
10 Front Squats (HEAVY)
8/8 Banded Clamshells
6/6 Weighted Step-ups
Finisher
2-3 sets
20 V-ups
20 Banded Side Steps R
20 Banded Side Steps L