WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
MIN 1 - 12 SAMSON LUNGES + MAX STEP-UPS
MIN 2 - 6 INCH WORMS & PUSH-UP + ALT. SHOULDER TAPS
INTO…
EMOM X 4 MINUTES
MIN 1 - 12 COSSACK SQUATS + MAX STRAIGHT LEG SIT-UPS
MIN 2 - 12 SLOW TUCK UP + MAX TUCK HOLD
WORKOUT
AMRAP X 22 MINUTES
500/400 M ROW/ SKI/ RUN
30 SIT-UPS
20 ALT. LATERAL BOX STEP-OVERS (24/20)
100M KB OR DB CARRY(ATHLETE CHOICE,LIGHT-MOD)
*CARRY OPTIONS:
FILLY CARRY
FARMER CARRY
FRONT RACK CARRY
MIXED GRIP CARRY
COOL DOWN
FOR RECOVERY
2:00 FOAM ROLL LATS
3:00 FOAM ROLL QUADS/HAMSTRINGS
1:00 REBOUND POSE
