2 Rounds:
20/20 Monster band kick backs
20 Banded Glute bridge ups
15 Double or single unders
1:00 row
Then..
3 Rounds
:30 work /:30 rest
Max squat jumps.
Rx+ with vest or 20/15 DB hold on goblet.
Then..
EMOM x 4:
5 Deadlifts at 60%
Then, in a 8 min window:
Deadlift
3-3-3-3-3
*building to a heavy set of 3 TNG in 5 sets.
Then..
5 rounds: 2:00 work 1:00 rest
12/9 Cal row. SPRINT .!!!Rx +15/12
5 burpees
30 double unders/singles
max :
Wallballs in remaining 2:00
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