WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 5 MINUTES
10/10 ½ KNEELING SINGLE ARM DB STRICT PRESS
8/8 SINGLE ARM DB TURKISH SIT-UP
4/4 SINGLE ARM OH LUNGE*
*DB IN HAND OPPOSITE OF LUNGE
WORKOUT
3 SETS FOR QUALITY
1000/800M ROW
5/5 KB OR DB TURKISH GET-UPS (ATHLETE CHOICE)
20/20 SINGLE ARM KB OR DB HOLLOW BODY FLUTTER KICKS
25 PLATE GROUND TO OVERHEAD (45/35)(35/25)
-REST 2:00 B/T SETS-
FINISHER
4 ROUNDS
100 METER RUN
30 RUSSIAN TWISTS