WARM-UP
2:00 CARDIO CHOICE
AMRAP X 5 MINUTES
1:00 ROW
:30 RING SUPPORT HOLD
10 HAMSTRING SWIPES
10 V-UPS
STRENGTH
3 SETS FOR QUALITY
15/15 FRONT FOOT ELEVATED FRONT RACK STEP BACK LUNGE (ATHLETES CAN USE KB OF DB FOR FRONT RACK POSITION, MODERATE LOAD)
-REST :30-
:45 RUSSIAN KB SWINGS
-REST :30 -
:30 HANDSTAND HOLD
WORKOUT
AMRAP X 10 MINUTES
5 HSPU’S
10 TTB
15 MED BALL CLEANS
(SCORE IS ROUNDS + REPS)
FINISHER
2 ROUNDS
MAX PLANK HOLD CHALLENGE
