WARMUP
1-2 ROUNDS
5 BW Good Mornings
5/5 Staggered Stance DL
5/5 Ankle Circles
10 Glute Bridge-Ups
Into…
AMRAP x 6 MINUTES
30 sec Row
10 Calf Raises + 10 Tib Raises
8 Alt. Deadbugs
6/6 KB Around the Body Rotations*
WORKOUT
EMOM x 25 MINUTES
MIN 1 – 250/200m Row
MIN 2 – 15 Single Arm Russian KB Swing (R)|(Athlete Choice) + Max Sit-Ups
MIN 3 – 250/200m Row
MIN 4 – 15 Single Arm Russian KB Swing (L) + Max Sit-Ups
MIN 5 – Rest
(Score is Total Reps of Sit-Ups)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
5/5 Single Arm KB Upright Rows
10/10 Single Leg Glute Bridge-Ups
1:00 Child’s Pose
-Rest as Needed b/t Sets-
(No Measure)
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