:40 On :20 Off - 3x4-----------------(1)----------------
ME Battle Ropes w/ Jumping Lunge + ME Battle Rope-----------------(2)----------------Int 1 & 3.) 10 Slam Ball Sit-Ups + ME Slam Ball
Int 2.) 10 Slam Balls + ME Slam Ball Sit-ups-----------------(3)----------------Jump Rope Till Mistake + ME Mtn Climber
(NOTES)
Station 1: Perform Battle Ropes with a jumping lunge until you no longer can. Once you can't, perform regular battle ropes for the remaining time.
9 mins
8 Weighted Front Foot Elevated Lunges, R
12 SL Hip Thrusts, R
Then L
Rest 2 mins
12 Front Rack Cyclist Squats AHAP
8/8 Dbl DB SL RDLs
—
9 min alt EMOM
Dead Bugs with plate
Russ Twists with Plate
Straight Leg sit ups with Plate