A) 2 Sets
Reverse Samson Stretch Lunge w/rotation x4 ea. side
Ankle Mobility x20-30 sec ea. side
Squat x5 @32×1
*Perform samson stretch lunge in place.
B) In 15-20 Minutes Establish A 1RM Front Squat
C) For Time:
21-15-9 Reps Of:
Kettlebell Swing (70/53)
Handstand Push-up
*After each round perform
10 Single Arm Overhead Walking Lunge, R (50/35)
10 Single Arm Overhead Walking Lunge, L
HIIT – ” CARDIARMS”
EMOM FOR 20 MIN DO :
40 sec max effort standing air bike
rest 20 sec
40 sec max effort arms only air bike
rest 20 sec
40 sec max effort rowing
rest 20 sec
40 sec max effort arms only rowing
