20-minutes, for quality:
10 reps per side, T-hip rotation
10 reps per side, cross-body deadlift
10 reps per side band resisted oblique sit-up
10 reps alternating rotational medball slam
3 rounds for time:
15 calories
15 right-arm kettlebell snatch
15 calories
15 left arm kettlebell snatch
15 calories
15 right arm kettlebell should to overhead
15 calories
15 left arm kettlebell shoulder to overhead
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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