Warm-up
15 minutes:
3 minutes cardio
10 Up to down dog + renegade row
Strength
3 Rounds:
5 Cannon ball rows @10X5
30-45s Active hang
10 Explosive seated band row @12X0
15-30s Extended plank hold
60s Dynamic up to down dog
WOD
1 min on, 1 min off x4 sets:
7 Bent over rows
5 Shoulder to overhead
3 Burpees over the bar
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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