WARMUP
2 ROUNDS (COACH LED)
4 Jefferson Curls
6 Down Dog – Up Dog
8/8 Single Leg RDLS
Into…
AMRAP x 6 Mins
200/150m Row
10 Deadbug
10 Glute Bridge Ups
200/150m Row
10 Bird Dogs
5/5 Single Leg Glute Bridge Ups
WORKOUT
FOR TIME
1500/1250m Row
50 Sit-Ups*
1000/800m Row
40 Sit-Ups
500/400m Row
30 Sit-Ups
*Option for GHDs.
(Score is Time)
POST WORKOUT STRENGTH
3 SETS
12-15 Incline Wide Grip Curls
12-15 Single DB Skull Crusher
15-20 DB Weighted Glute Bridge-Ups
-Rest As Needed b/t Sets-
(No Measure)
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