2x3 -1:30 on :30 off (AMRAPS)------------(1)------------20 Russian Twist + 15 Russian KBS------------(2)------------15 Surge G2OH + 2 Wall Walks------------(3)------------
200m Run + ME Dead Bug
Pick Up Where You Left Off
Russian Twist is R&L=1. Non weighted unless athlete wants to
3-4 sets
15 Front Foot Elevated Split Squats R leg
5 Suitcase/5 FR/5 OH
Then L
6-8 Tempo Push-ups (on Parallettes if able) 31X1
Accumulate:30-:45 in L-sit
8 SL Hip Thrusts R (add weight if able) with :20-30 hold after last rep
16 Heavy Russ KBS
16 Heavy KB Russ Twists