submit 19.3 scores by 8p tonight. Here
2Sets:
10 Quadruped Hip Extensions/leg
30sec Forearm Plank – Protract Shoulders as far as possible
10 Side Plank Rotations/side
5 Roll Back with Fwd fold
Then..,
Complete 5 sets of:
Switch order of movement each round.
10 OHS from floor
8 Burpee
45 Double Unders
10 Pull Up
15 Wallball 20/14
10 Single Arm DB PJ E/S 50/35+
rest walk 2-3mins between sets
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