A) 2 Sets
Butt Kicks x50ft
Samson Stretch Lunge x8 Steps
Crocodile Roll x6
B) EMOM For 18 Min Do:
Min 1 – GHD Sit-up x15-20
Min 2 – Single Arm Ring Row Pull Hold x20 sec ea. arm
Min 3 – Rest
Min 4 – Alt. Lateral Front Rack Lunge x12
Min 5 – Barbell Good Morning x10
Min 6 – Rest
C) For Time:
500 m Row
50 Burpees
50 Single Arm DB Overhead Walking Lunges (25 ea. side)
15 D-Ball Over Shoulder (150/100)
*Every 3 Min you must stop and complete 5 Ball Slams (30/20)
