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) EMOM For 30 Min Do:
Min 1 – Sled Push x150ft
Min 2 – Ski Erg x15/12 Cal
Min 3 – DB Box Step Over x10
Min 4 – Landmine Press x10 ea.
Min 5 – Burpee Broad Jump x50ft
C) 3 Sets
Bent Over DB Lateral Raise x15
rest 90 sec
DB Weighted Glute Bridge x20
rest 90 sec
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