A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top
B) EMOM For 9 Min Do:
Min 1- Wall Climb x2-3
Min 2 – Hollow Body Rock x20 sec
Min 3 – Chin Over Bar Hold x15-25 Sec
C) 2 Min Max Max Cal Row
rest 5 min
2 Min Max Cal Row
rest 5 min
For Time:
21-15-9 Reps Of:
Kettlebell Swing (53/35)
Pull-up
Sled Push x200ft
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