A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10
B) EMOM For 14 Min Do:
Odd – Double Under x20 + Handstand Push-up x5-8
Even – Toes To Bar Hold x5-10 sec + Hanging Knee Raise x15
C) 3 Sets
750 m Row @1k Pace
rest 4 min
then do:
3 Sets
30 Sec Row
*All Out Effort
rest 3 min
