400m Easy jog, into:2 Rounds of:10m High knees10 Air squats 10m Bum kicks 10 V-ups 10m A-skips10 Scapula pull-up
Every 10 min x 3: 200m Run20 DB Front squat 2x15/10kg - 35/25lbs 200m Run20 Hanging leg raises to 90º 200m Run20 DB Thrusters 2x15/10kg - 35/25lbs 200m Run
TC = 8 min.
6 min EMOM:Min 1: Hip flowMin 2: Jefferson curls with rotationMin 3: Down dogMin 4: Supinated grip dead hangMin 5: Preacher stretchMin 6: Elephant walk