2 rounds:
5/5 sit throughs
10/10 single leg skips
3x 4 point slider reaches
5/5 single leg hops
4 rounds:
Box Step Ups
8 RIGHT, rest 45s, 8 LEFT rest 45s
EMOM x 20:
1.8- 12 push-ups
2. 20 KB swings
3. 30s Adductor plank left
4. 8-12 ring rows
5. 30s adductor plank RIGHT
20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat 2 Rounds
Row tech+Partner Rowling to 2,000m *For every meter off, perform 2x down-ups “Tailpipe”750/600m row50 air squats50 alternating dumbbell snatch50 air squats750/600m row*1 partner works while the
20 min AMRAP10 double-DB box step-overs 5 shuttle runs10 toes to bar 5 shuttle runs Finisher:1-10 pushup2-20 knee to elbow mountain climbe
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