WARMUP
:45 EZ Cardio Choice*
5/5 KB Suitcase Deadlift
10 Alt. Cossack Squats
10 Sit-Ups
Into…
:45 MOD Cardio Choice
:20 Deadhang
5/5 Lateral Box Step-Ups
10 Tuck-Ups
Into…
:45 MOD-HARD Cardio Choice*
:15/:15 KB Suitcase Hold
10 Alt. Lateral Box Step-Overs
10 V-Ups
*Option to switch up the cardio piece in each round (run, row, bike, ski, jump, etc.)
WORKOUT
AMRAP x 30 MINUTES
5:00 Cardio Choice
200m KB Suitcase Carry (Athlete Choice, Mod-Heavy)*
20 Alt. Lateral Box Step-Overs (20)
1:00 Midline of Choice**
*Switch hands at 100m.
**Midline Options…
GHDSU
Sit-Ups
Tuck-Ups
V-Ups
Russian Twists
(Score is Rounds + Reps)
COOL DOWN
EMOM x 6 MINUTES
MIN 1 – :45 Lat/Prayer Stretch on Box
MIN 2 – 10/10 SA KB Upright Rows
MIN 3 – :45 Rebound Pose
(No Measure)
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