WARM UP (10 minutes)
3 Rounds
Bird Dogs
T-Spine Rotation
Alt Worlds Greatest Stretch
R1) Burpees > R2) Burpee Pull-ups > R3) Burpee DB DL
Swimmers
Alt Scorpions
V-T-Y (on the floor palms down)
CORE & ACTIVATION (12 minutes)
4 Rounds for Quality
MAX L-Sit hold
12 Reverse Lunges
12 Goblet Squats
STRENGTH (15 minutes)
Strict Pull-ups
MAX reps TEST
THEN
Accumulate 30-40 reps of
Strict Pull-ups
Seated DB Shoulder Press
METCON (12 minutes)
AMRAP in 12 minutes (reps)
6 Toes to bar
12 Burpee Pull-ups
24 Air Squats
6 Toes to bar
12 Burpee DB DL @ 40/20
24 Wall Balls @ 20/14
6 Toes to bar
12 Devils Press @ 40/20
24 DB Front Squats @ 40/20
*one round = 126 reps
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