A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.
B) EMOM For 30 Min Do:
Min 1 – Hand Over Hand Rope Sled Pull x50ft
Min 2 – Double Under x30 Sec Max
Min 3 – Kettlebell Snatch + Windmill x1x4 ea. side
Min 4 – Single Arm Overhead + Single Arm Farmers Carry Walk x100ft ea. side
Min 5 – Cal Ski Erg x15/12
C) 3 Sets
Kneeling DB Curls x15
Single Leg Glute Bridge x20 ea. (add weight if able)
Barbell Roll Out x6-8
Leave a Reply