A) 2 Sets
Jump Rope x90 Sec
Pigeon Pose x30 sec ea.
PVC Close Grip Overhead Squat x10
2 Sets
Single Arm Overhead Lunge + Windmill x1x4 ea. side
Quadruped Thoracic Rotation x8 ea. side
Tabletop Hold x15-30 sec
B) EMOM For 12 Min Do:
Odd – Overhead Squat x3 @33×1
Even – Sled Push x100ft (Heavy)
C) 4 Sets
AMRAP In 3 Min Of:
350 m Row
15 Pull-ups
Max Wall Balls (20/15)
rest 3 min
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