2x3 -1:30 on :30 off (AMRAPS)------------(1)------------14 Russian Twist + 14 Alt Hang DB Snatch------------(2)------------5 Push-Ups + 10 Squats + 15 Sit-Ups------------(3)------------
200m Run + ME KBS
Pick Up Where You Left Off
Russian Twist is R&L=1. Non weighted unless athlete wants to
8 mins
6 DB Plank Row + Spider Mtn Climber each side
8/8 SL Box Squats
1 min transition
6 Banded DL (AHAP)
8/8 SL Kickbacks
12/12 Bulgarian Split Squats
16 Banded Hip Thrusts
—
6 min Abs
1 min Panther Hold Kick Backs
:30/:30 Clamshells
1 min SL ALT V-ups