Warm Up
6 min AMRAP
- 45 sec machine
- 5 tempo air squats
- 10 Russian KB swings
- 5 tempo push-ups
Conditioning
AMRAP 15
- 12/10 cal machine
- 20 Air squats
- 20 Russian KB swing @ 70/53
- 5 Burpee box jump overs @ 24/20
Core (10 min AMRAP)
- 15 GHDSU or ab mat sit ups
- 30 sec superman hold
- 20 Russian twist (select weight)
- 30 sec hollow hold
- 45 sec SA suitcase farmers carry (each arm)
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