1:20 ON :40 OFF -2x2 (AMRAPS)------------(1)------------10 Burpees Over Block + ME Hammer Hits------------(2)------------20 KB SDLHP + ME KB Deadbug------------(3)------------200m Run + ME DB Renegade Row------------(4)------------10 Slam Ball + 10 Cossack Squat w/ Ball
9 mins
8/8 Foot Elevated on Rogue Block SL Glute Bridge
16 Plank Up Down on Rogue Block
24 Over and Backs on Rogue Block
Rest 2 mins
8/8 SL RDL
16 Glute Emphasis KBS
24 (12/12) KB Deadbug
8 Paused DB Goblet Squat (AHAP, 3 sec pause)
16 (8/8) DB Goblet Split Squat
24 Alt SL V-ups