1:15 ON :40 OFF 1x5 (AMRAPS)-------------(1)-------------20 UB KB Swing + ME Goblet Lunge Hold*-------------(2)-------------40 Heavy Rope + ME Plank Leg Lifts**-------------(3)-------------:45 SKI + ME Hollow Hold
*Hold w/ knee 2 inches off ground. Scale to non weighted if you have to take more than 2 breaks. Switch forward leg whenever necessary to make both sides equal
8 mins
8 Tempo Dbl KB FR Squats (3211)
10/10 Knee Assisted Side Plank Lift Top Leg Raises
Rest 1:30
8/8 Farmer Hold Front Foot Elevated Reverse Lunge
12 Hollow Banded Lat Pulldowns
8 Staggered Stanced KB RDL, R leg
16 Staggered Stance KBS, R leg
Then, L
Finisher
2-3 sets
7-7-7 KB Horn Curls
14 Up Down KB Plank Pull Throughs