Warm Up:
25’ Walking Lunge
25’ Quad Crawl
10 Dead bug
10 Birddogs
5mins
Strength:
OTM-Alt-9 min
12 Turkish Sit ups-R
12 Turkish Sit ups-L
7+7 Pallof Press+Twists /side
“Warm Bodies”
20 RKBs
200m Run
20 KB Cleans
200m Run
20 KB FR Reverse Lunge
200m Run
20 KB Plank Shifts
200m Run
16 min AMRAP (M)
-single KB
Extras:
15 GHD Sit ups
10 Good Mornings
x3
4×10 Reverse Hyper