WARM-UP
AMRAP X 7 MINUTES
:30 BIKE (INCREASE PACE EACH ROUND)
12 ALT. KB AROUND THE WORLDS
12 GLUTE BRIDGE-UPS
12 DEADBUGS
12 ALT. COSSACK SQUATS
SPECIFIC WARM-UP
EMOM X 6 MINUTES
MIN 1 - 8 KB SUMO DEADLIFT HIGH PULL + :20 FOREARM PLANK
MIN 2 - :30 CARDIO CHOICE + :20 HOLLOW HOLD
WORKOUT
EVERY 4:00 X 5 SETS
30 KB SUMO DEADLIFT HIGH PULLS(ATHLETES CHOICE, HEAVY)
25 AB-MAT SIT-UPS
MAX CALORIES REMAINING TIME
-REST 1:00 B/T SETS-
(SCORE TOTAL CALORIES)
COOL DOWN
EMOM X 6 MINUTES
MIN 1 - :45 EZ CARDIO
MIN 2 - :45 ALT. BIRD DOGS
MIN 3 - :45 CHILDS POSE
