General Warm-up
Then..,
10min AMRAP
10 DB Floor Press 50/35s+
15 Russian KB Swings 70/53
20 Sit-Ups w/ feet anchored
Then..,
Front Squat
20X1; 3.3.3 x 3; rest 20sec/rest 3mins between sets (last set TOUGH)
Then..,
Complete 5 Sets of:
10 Front Rack Rear Foot Elevated Split Squat / leg
rest 30sec
12-15 Single Arm DB Upright Row to Ex Rotation / arm
rest 30sec
:20 AMRAP Glute Bridge Walkout
rest 30sec
15 Supine Lat Pullover (can use DB or BB)
rest 2min
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