Warm up
2 Rounds
12 Squats
6 Alt T Push Ups
12 Spider Lunges
6 Hips to Wall
EMOM 9 minutes (3x each)
A) Row :40 (increase cal/h each round)
B) 6 Alt DB Snatch+ 12 Jumping Jacks
C) 3 Plank to squat+3 Burpees+6 Jump Squats
Baseline Test: for time (15 Min Cap)
Row 50 Cals
50 Alt DB Snatch (M:50/30, W:35/20)
50 Burpees
3 Rounds NFT
5-8 Half Kneeling Single Arm DB Press/side
5 Toe in Ring Ring Pike Ups
15 Supinated Grip Band Pull Aparts
L-Sit
Mobility
Band Hamstring Series
