WARM-UP
AMRAP X 4 MINUTES
4 PLANK TO PIKE
4 ALT. GROINERS
4/4 STAGGERED GOOD MORNINGS
4 ALT. COSSACK SQUATS
INTO…
AMRAP X 4 MINUTES
:30 CARDIO OF CHOICE (MODERATE)
10 SINGLE UNDERS
4 KB DEADLIFTS
4/4 SINGLE KB FRONT RACK SQUATS
4/4 STRICT PRESS
WORKOUT
3 SETS FOR QUALITY
2:00 CARDIO CHOICE
100 SINGLE UNDERS
100 FT SINGLE KB FARMERS CARRY (DONE OUTSIDE)
20 ALT. COSSACK SQUATS
7/7N SINGLE ARM HALF KNEELING KB ARNOLD PRESS
1:00 STATIC HOLD*
-1:00 WALKING REST B/T SETS-
*OPTIONS FOR STATIC HOLD
PLANK HOLD
SIDE PLANK HOLD
TUCK/HOLLOW HOLD
WALL HANDSTAND HOLD
RING HANG
