WARM-UP
AMRAP X 5 MINUTES
5 INCHWORM WALKOUTS
10 BANDED PULL APARTS
10 BANDED STRICT PRESS
:20 HOLLOW HOLD
INTO..
5 MIN MOBILITY FOR MID BACK / SHOULDERS (COACHES CHOICE)
STRENGTH
4X10
DB Z-PRESS
SUPER SET W/
DB BENT OVER ROWS
WORKOUT
4 SETS FOR QUALITY
3:00 BIKE,ROW,SKI
10 STRICT KNEE RAISES OR TUCK-UPS
20 RUSSIAN KB SWINGS
30 ALT. BOX STEP-UPS
-REST 2:00 B/T SETS-
AB CHALLENGE-
2 RNDS
20 SEC HOLLOW HOLD
40 SEC. BICYCLES
