10mins Continuous – Move with Purpose and Control:
30 Reverse singles.
8 Side Plank Powell Raise e/a 20X0
8 Single Leg Cross Body Cone Touch/leg
4 Goblet Cossack Squat R @ 30X1 Tempo
4 Goblet Cossack Squat L @ 30X1 Tempo
Then…,
Front Squat
20X1; 2.2.2.2 x 3; rest 15sec (last set TOUGH)
*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 50/35 + DB.
Then..,
For Time:
20-16-12-8
Cal Assault Bike
Cal Row
Deadlifts 185/135
*18-14-10-6 Ladies
Then..,
Complete 4 Sets
1min Db Hammer Curls
1min Db Skull Crushers
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