2:15 On :45 Off - 1x4 (AMRAPS)----------------(1)----------------1:00 Row + 30 Alt. DB Snatch + Plank To Pike On Rower----------------(2)----------------5 Wall Walks + 30 Dead Bugs + ME Jump Rope
----------------(3)----------------
200m Run + 100m Farmers Carry + Hollow Hold In RT
Dead Bugs: 15 per side, 30 total.
3-4 sets
6 Elevated DL + Squat
12/12 Banded Abduction
10 Plank to Pike on Rower
3 sets
12/12 Staggered Stance Hip Thrusts
12/12 Elevated Curtsey Split Squats
12 Up/Down KB Plank Pull Through
Finisher
Tabata
Non Alt SL V-ups