WARMUP
MOBILITY 3:00 MINUTES
1-2 ROUNDS (TIME PERMITTING)
5 Inch Worms + Push-Up
10 Cat Cows
10 Bird Dogs
10 Slow Scap Pull-Ups
Into…
AMRAP x 5 MINUTES
20 Bicycle Crunches
10 Plate Deadlifts
10 Plate Curl to Press
10 Alt. Plate Around the World
20 Alt. Shoulder Taps
WORKOUT
EMOM x 21 MINUTES
MIN 1&2 – AMRAP of…3 Strict Pull-Ups + 9 Plate Ground to Overhead (Athlete Choice) + 15 Sit-Ups*
MIN 3 – :50 Plank Hold
*Pick-up where you left off.
(Score is Total Rounds + Reps)
COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose
(No Measure)
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