2 rounds:
10 up and down dogs
5/5 side lunge to curtsy lunge
10 goblet good mornings
5/5 single arm + leg RDL
10 deadbugs
Every 2:30 x 4 sets:
6 sumo deadlifts
40s plank hold
5 rounds:
25 ft. OH walking lunges
10 ground to overhead
25ft. OH walking lunges
10 plate sit ups
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
Skill: wall walk 5 rounds 1-3 wall walks 50 double unders 8 dbl DB clean and jerk
Push press 10-8-6-4-2-2-2-2 *Reset for every rep 1-2 warm-ups + 3 heavy sets:6-8 dumbbell bench press6-8 barbell bent over rows 10-10-8-8-6-6Single-arm dumbbell high pullSingle-arm dumbbell strict
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