Warm-Up
3 SETS
10/10 Thoracic Rotations
10 Alt Groiners
10 Alt Samson Lunges
Into…
3 SETS
10/10 Single Arm DB Strict Press
10/10 Single Arm DB Overhead Lunge
20 Deadbugs / Hollow Flutter Kicks
Workout
4 SETS FOR QUALITY
3/3 DB Turkish Get-Ups (Athlete Choice)
12/12 Tempo Supported DB Row (2111)(Athlete Choice)
1:00 DB Front Rack Hold
30 Weighted Sit-Ups
-Rest As Needed b/t Sets-
(No Measure)
After Party
EMOM x 5 MINUTES
20 DB Hollow Flutter Kicks
Max V-Ups in Time Remaining
(No Measure)
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