5:00 clock
10 Alt bw RDL
10 Alt lunge with twist
:20 holloww hold
Then..,
12 min AMRAP:
10 Toes to Bar
20 Sit Ups
10 Cal Bike
20 Sit Ups
Then..,
Deadlift
Set 1: 15 reps :2neg
Set 2: 12 reps :2neg
Set 3: 10 reps :2neg
Set 4: 8 reps :2neg
Set 5: 8 reps :2neg
Then..,
“Chin-ups”
Set 1: 15 Banded assisted pullups. :2up/:2down
Set 2: 1 BW 1/2 rep into 1 BW full rep. 8 times thru
Set 3: 5 Weighted into max BW reps
Set 4: repeat set 3
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