2 Rounds
10 Alt RDl
5 Push up down dog
:30 squat hold
Then..,
4 Rounds
200m row
12 Burpees
Then..,
Back squat
Set 1: 15 light reps
Set 2: 15 reps :3neg
Set 3: 3 Tempo reps :5 up/:5 down…into 3 Fast reps. 3 times thru. (18 reps)
Set 4: 10 reps :3neg….into…10 Half reps from the bottom (20 reps)
Set 5: 8 reps :3neg ….into…8 half reps from the bottom. (16reps)
Then..,
Complete 3 sets of:
8 Alt DB lunges 50/35
15 Banded stepups e/s
then…
12min AMRAP:
30 Double Unders
15 Russian Twists 35/25 DB
30 Double Unders
15 Weighted Sit-Ups w/ same DB
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