WARMUP
AMRAP x 4 MINUTES
4 Plank to Pike
4 Alt. Groiners
4/4 Staggered Stance Good Mornings
4 Alt. Cossack Squat
Into…
AMRAP x 4 MINUTES
:30 Cardio Choice (RPE 4/5)
10 Single Unders
4 KB Deadlift
4 KB Swings
4/4 KB Strict Press
WORKOUT
3 SETS FOR QUALITY
2:00 Cardio Choice
100 Single Unders
25 Russian KB Swings (Athlete Choice, Light-Mod)
20 Alt. Cossack Squats
7/7 Single Arm Half Kneeling KB Arnold Press
1:00 Static Hold*
-1:00 Walking Rest b/t Sets-
*Options:
Plank Hold
Side Plank Hold
Tuck/ Hollow Hold
Wall Handstand Hold
Rig Hang
(No Measure)
OPTIONAL AFTER PARTY
FOR QUALITY
20-10-5-10-20
Banded Lat Pushdowns
Banded Upright Rows
Banded Bicep Curls
-Rest as Needed b/t Sets-
(No Measure)
Share this page