Warm-up
T Spine Rotations x15 each side
Scorpions x20
Deadbugs x20
Single Leg Deadlifts x15
4×8 DB Rows
10x6s Chin Over Bar Hold
Metcon (AMRAP – Rounds and Reps)
7 AMRAP
100ft Sprint
7 Burpees
3 min rest
Metcon (Time)
80 Situps
50 Pushups
30 Pullups
Warm-up
T Spine Rotations x15 each side
Scorpions x20
Deadbugs x20
Single Leg Deadlifts x15
Pull-ups
10 EMOM
5-8 Strict
Metcon (9 Rounds for distance)
Rowing
1:40/20 x9 Rounds
2 minute rest after Round 5
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#