WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
SKILL:
GHD
- sit-up
- hip/back ext
- glute ham raise
- torso Rotation
- hollow/ superman isos
Reverse Hyper
- extension
- pulse
- prone flutter kicks
MetCon: 3 clocks continuous
CLOCK6
- 16 Plyo Box switch Step, 24″/20″
- 200m Double KettleBell Carry anyway, #53+53/35+35
CLOCK6
- 8 Pivoting Landmine Press L and R, #45/35
- 200m Double Plate Carry anyway, #45+45/45+25
CLOCK6
- 8 Traveling Pull-up, 6ft traverse (SUB: 8 ring row + :40 bar hang)
- 200m Double SandBag Carry anyway, #40+40/40+20