Warm up:
10. Calorie Machine
20 90/90 Hip openers
10/side Alternating
10/side Alternating Bird dogs
10. Body Weight Glute Bridges
10. Wall Facing Squats
5/side Alternating Perfect stretches
5 Inchworms to pushups
Part 1:
500m Row AS FAST POSSIBLE ‘
GET YOUR BEST TIME
-Rest 5 min start the part-
Part 2
EMOM x 28
Min 1: 150FT Farmers carry (24/16kg)
Min 2: 10 Burpees to plate (15lbs)
Min 3: 2nd floor Medball Run (20/14)
Min 4: 30 Sec Max Medball situps
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