WARM-UP
2:00 JUMP ROPE
INTO…
AMRAP X 4 MINUTES
2 INCH WORM WALK PUTS + PIKE
4 ALT. GROINER W/ T-SPINE ROTATION
8 ALT. COSSACK SQUATS
:20 HOLLOW HOLD
INTO…
EMOM X 6 MINUTES
MIN 1 - :50 WALKING LUNGES
MIN 2 - :50 BANDED PULL-APARTS
STRENGTH
5 REPS EVERY 3 MINUTES FOR 15 MINUTES
BACK SQUAT
SUPER SET W/
10/10 SINGLE ARM DB ROW
*FIFTH AND FINAL SET YOU WILL AMRAP THE BACK SQUAT.
WORKOUT
E2MOM X 10 MINUTES
20 WALL BALLS (20/14)(14/10)
40 DOUBLE UNDERS
(SCORE IS SLOWEST TIME)
