WARM-UP (10 minutes)
EMOM for 8 minutes
20 seconds of Pallof Press (each side)
40 seconds of Echo Bike/Ski
40 seconds of Glute Bridges
40 seconds of No Push Burpees
CORE (14 minutes)
4 Rounds for quality
20-30 seconds Taggered Side Plank (each side)
8/8 KB Suitcase Deadlift
STRENGTH (16 minutes)
Romanian Deadlifts
8-8-8-8
*without touching the floor
METCON
4 Rounds for time (12 minute CAP)
16 Russian KB Swings @ 70/54
12 No Push rebounding Burpees OTKB
8 Pull-ups (RX+ 4 Bar Muscle-ups)
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