Warm up
3min
Up dog/Down dog
Samsung Rotations
3min
30 High Knees
30 Mountain climbers
3 min
20s Hollow Body
20s Superman
Strength
5x10 Deadlift (20min)
*65-70% of 1RM
Metcon
15min AMRAP
5 HR push ups
10 Sit ups
15 Air Squats
Cool Down
5 min
10 Up dog/Down dog
10 Scorpions
10 Twisted Cross
Warm-Up: 400m Run -- 2 Sets 10 Alternating Single Arm Kettlebell Deadlifts 10 Alternating Box Step-Ups 10/10 Single Leg Glute Bridge...
Warm-Up 2-3 Sets, For Quality 1:00 Cardio Choice 10 second Hollow Hold 10 Tuck Ups 2 Wall Walks + 20 second Nose to Wall Handstand Hold...
Warm-Up: Part A) 8:00 EMOM Minute 1: Jump Rope Minute 2: Inchworm Push-Ups Minute 3: Scapular Pull-Ups + Ring Rows Minute 4: *Barbell...
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