WARMUP
6min
row 250m or bike 10 cal
10 modified push up
10 arch hold
10 air squat
10sec hs hold
row 250m or bike 10 cal
10 modified push up
10 arch hold
10 air squat
10sec hs hold
Back Squat 5x3
3 warm up sets to establish approx 75%
5sets x 3each
5sets x 3each
5 RFT
5 cal bike
5 hspu
5 ddl wb shot 20/14, 14/10
5 kb snatches 53/35, 44/26, 26/18
5 burpees
5 cal bike
5 hspu
5 ddl wb shot 20/14, 14/10
5 kb snatches 53/35, 44/26, 26/18
5 burpees
CORE tabata
9 rds 20/10
hollow hold
bridge hold
k2e crunches
9 rds 20/10
hollow hold
bridge hold
k2e crunches
