WARMUP
2 ROUNDS
1:00 Cardio Choice
5/5 Split Squats
8 Scap Push-Ups + 8 Shoulder Taps
:20 Tuck Hold
Into…
1-2 ROUNDS (Time Remaining)
1:00 Cardio Choice
10 Alt. Step-Ups
10 Single DB Floor Press
:20 Hollow Hold
WORKOUT
AMRAP x 30 MINUTES
30/25 Cal Row, Bike, Ski
20 Alt. Box Farmers Step-Ups (Athlete Choice)
15 Hollow Rocks or Tuck Rocks
30/25 Cal Row, Bike, Ski
20 DB Floor Press (Athlete Choice)
15 Hollow Rocks or Tuck Rocks
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30/:30 Banded Ankle Distraction (Box Optional)
10 Narrow Stance Squats
5/5 Single Leg Box Negatives
15 Heel Elevated Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)
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