WARMUP:
4 ROUNDS
ROUND 1+2
100 M RUN
10 SCAPULA PUSH UPS
10 SCAPULA PULL UPS
10 HOLLOW ROCKS
ROUND 3+4
100 M RUN
10 PUSH-UPS WITH ROTATION
10 KIP SWINGS
10/10 SINGLE LEG HIP BRIDGES
STRENGTH:
5x3 @ 85% OF 5RM
*5TH SET IS A MAX REP SET
WORKOUT: 12 MIN AMRAP
6 TOES TO BAR/12 HANGING KNEE RAISES
12 HR PUSH UPS
200 RUN