3 rounds:
30s cat and cows
30 seconds/side adductor stretch
10 step in and out side lunges
10 seated good mornings
6/6 bird dogs
Every 90 seconds x 8:
3 Deadlifts
10 ring rows
5 rounds:
12 walking lunges
9 slamballs
6 sit-ups
3 rounds:
30s cat and cows
30 seconds/side adductor stretch
10 step in and out side lunges
10 seated good mornings
6/6 bird dogs
Every 90 seconds x 8:
3 Deadlifts
10 ring rows
5 rounds:
12 walking lunges
9 slamballs
6 sit-ups
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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