2 rounds:
90/90 sit throughs x 5/5
20 grapevine box step overs
5/5 t-spine rotatioins against the wall
10/10 single leg RDL to banded row
3/3 full TGU
20 Minute AMRAP:
20 alt. DB hang snatches
10 side shuffles
20 single arm push-press
4 lateral bear crawl
20 plank pull throughs (with DB)
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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