WARM-UP
AMRAP X 5 MINUTES
:30 SINGLE UNDERS
10 AIR SQUATS
12 ALT. COSACK SQUATS
:30 HOLLOW HOLD
A. FUNCTIONAL BODYBUILDING
1)2 SETS
20 DB Z-PRESS
20 DB SIDE LATERALS
-REST AS NEEDED B/T SETS-
2)2 SETS
12/12 SINGLE ARM BICEP CURLS
15-20 SEATED OVERHEAD DB TRICEP EXTENSIONS
-REST AS NEEDED-
3)2 SETS
25 STRAIGHT LEG SIT-UPS
:30 SEC L-HANG HOLD
:30 RING FLR HOLDS
CONDITIONING
EMOM X 12 MINUTES
MAX METER ROW
*:20 SPRINT/40 EZ
