A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10
B) 1 Mile Run
immediately into:
2 Rounds
24 Alt DB Snatch (50/35)
30 Walking Lunges
then do:
800 m Run
immediately into:
2 Rounds
24 Kettlebell Swings (53/35)
30 Sit-ups
then do:
EMOM For 8 Min DO:
Odd – Overhead DB Hold x30 sec
Even – Hollow Body Hold x30 sec
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