3 min bike
100 walking lunges
15 Banded Hip Extensions
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8
B. Strength
Overhead Squat (20, 3, 3, 3, 1, 1, 1)
C. Skill (EMOM) x 10 minutes
ODD: 30 Double Unders
EVEN: 5 HSPU
D. MetCon (Time)
2 Rounds of,
20 Hand to Hand KB Swing (53/35)
10 Right Arm KB Thrusters (53/35)
20 Hand to Hand KB Swing (53/35)
10 Left Arm KB Thrusters (53/35)
10 Right Arm KB Thrusters (53/35)
20 Hand to Hand KB Swing (53/35)
10 Left Arm KB Thrusters (53/35)
-then-
50 Cal Row
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