Warm-up
:20 ON / :10 OFF x 9 SETS
MVMNT 1 – X/DB Deadlifts
MVMNT 2 – X Bent Over Rows
MVMNT 3 – Mountain Climbers
*X = DB, KB, or Back Pack
Strength
4 SETS
10 Slow X/DB Curls
10 Slow X/DB Sumo DL
1:00 Hollow Body Hold
(Score is Weight)
*X = DB, KB, or Back Pack
Workout
EMOM x 12 MINUTES
MIN 1 – :45 Burpee, Run, Bike, or Row
MIN 2 – 20 X/DB Suitcase Deadlift
MIN 3 – 10/10 DB Reverse Lunge (10L+10R)
(No Measure)
*X = DB, KB, or Back Pack
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