Warm up:
2 min machine
30 sec wall sit hold
20 90/90 Switches
20 Alternating Bird dogs
10/side Fire hydrants
10/side Cat cows
5 downward dog to upward dog
1RD
10 PVC Kang Squats
6/side PVC Lateral Lunges
6/side Pvc Back rack reverse lunge to kick ups
30 Banded Pull aparts
FBB
3 sets8/side Single DB or KB Bulgarian Split Squats (LIGHT)
12 Double Dumbbell Romanian RDL (Light)
Contrast Work:
10 Barbell High Pull (Light or empty bar)
20 Banded High Pulls (Light)
3 sets:15 Hanging Leg Raise (AS STRICT AS POSSIBLE)
8/side Single DB overhead Situps
Scoring: Checkbox
Metcon
Monostructural
E4MOM x 3
400/300m Air Runner or 3rd floor run
12/10 Cal bike
Remaining Time: Max Plank Hold
Rest 1 min between sets
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