WARM-UP
800 METER RUN
INTO…
AMRAP X 5 MINUTES
20 SLOW BICYCLE CRUNCHES
8/8 SA KB UPRIGHT ROWS
20’ STRAIGHT LEG BEAR CRAWL
8 SINGLE DB OH TRICEP EXTENSIONS
WORKOUT
5 ROUNDS FOR QUALITY
12 TEMPO BARBELL HIGH PULLS (21X1)
20 BARBELL HOLLOW BODY FLUTTER KICKS*
10-15 RING SKULL CRUSHERS
50’ SA KB OH WALK (ATHLETE CHOICE)**
*1 REP = RIGHT LEG + LEFT LEG
**SWITCH HANDS AT 25’
FINISHER
EMOM X 5 MINUTES
:30 PLATE AROUND THE WORLDS + :30 PLATE CURLS