WARM UP (10 minutes)
2 Rounds for Quality
Bird Dogs
Alt World's Greatest Stretch
Alt Plank Toe Touch
Banded Face Pulls
20-30 seconds for each movement with a constant flow.
CORE & STRENGTH (9 minutes)
EMOM for 9 minutes
M1) MAX reps DB Pull Throughs
M2) MAX reps Push-ups
M3) Hollow Body Hold
All Levels) As designed
STRENGTH (15 minutes)
5 Rounds for Quality
10-12 Seated DB Shoulder Press
10-12 DB Pull Over
10-12 Alt Gorilla Rows
All Levels) As designed
CONDITIONING (10 minutes)
For time
Row 1000m
Level 1) 800m
Level 2) As Designed
FINISHER (4 minutes)
Tabata (20 seconds ON / 20 seconds OFF)
Bear Crawl Plank Hold
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