3 Rounds
:45 each exercise
– Side to side floor thrusters
– Leg Raise to windshield wiper
– Plank Bird Dogs
– Hollow Lifts
Half of THE SEVEN:
7 rounds:
4 HSPU
4 thrusters
4 Knees to elbows
4 Deadlifts
4 burpees
4 KB swings
4 Pullups
3 Rounds
:45 each exercise
– Side to side floor thrusters
– Leg Raise to windshield wiper
– Plank Bird Dogs
– Hollow Lifts
Half of THE SEVEN:
7 rounds:
4 HSPU
4 thrusters
4 Knees to elbows
4 Deadlifts
4 burpees
4 KB swings
4 Pullups
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
20 minutes, at continuous pace:2 minutes calories5 up and down dogs5 dowel pass throughs5 muscle clean and strict press10 air squats10 hollow rocks + 10
2 sets:30 seconds cat/cow6x 5.5 Hollow body.Superman2 sets:10 beat swings10 scap push-ups Death by pull-ups and push-ups:Minute 1: 1 pull-up + 1 push-upsMinute 2: 2
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