Warm Up:
:15 Sqt Hold :15 ASQ
:15 Plank :15 Inch worm
x4
Mini Band Walk
-5 steps forward, then back+5ASQ (then side step) x4
Strength:
OTM-Alt-10min
5 BSQ (H)
10 RKBS (H)
“Devil’s Island”
15 Cal Row
10 Pistols
5 Dball to shoulder
3RFT
Extras:
15 GHD Sit ups
15 Kneeling Banded Oblique twists
x3
3×15 Reverse Hyper