2 sets:
1 minute 90/90 swivel
30s/side hip flexor stretch
2 sets:
5/5 T-spine rotations
5 bench T-Spine reach backs
2 sets:
5/5 side lunge to curtsy lunge
30 seconds hip flexor march
Every 2:30 minutes x 4 sets:
6 Front Squat
S/S
12 ring rows
5 rounds for Quality:
20 alt. box step ups
10/10 single arm banded row
20 KB swings
30-40 seconds weighted plank
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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