1:20 ON :30 OFF - 1x6 (AMRAPS)-------------(1)-------------8/6 Cal Bike + ME Battle Rope-------------(2)-------------10 Wall Balls + 10 Hanging Knee Raise-------------(3)-------------100-200m Run + ME Hollow Rocks
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Station 3.) Scale the run up or down to give yourself :30 to do the hollow rocks
8 mins (3-4 sets)
8/8 SL KB DL each leg
12 Up Down + KB Pull through
Then
8/8 Front Foot Elevated Reverse Lunge
24 Heavy Russ KBS
8 1-1/2 Banded Hip Thrusts (add weight if desired)
24 Bird Dog Rows (12/12)