Warmup: ROM, dynamic stretches, 5:00 AMRAP of
:30 Hollow Hold, 10 Alt. Single Leg V Ups, 5 V Ups, :20 Superman Hold
Strength: 8:00 EMOM use what you have…dumbbells, KB’s, bands, milk jugs…
3 x each
Bicep Curls
Bench Dips
Rows
Shoulder press
Then
16:00 AMRAP:
2 Burpees*
8 Ground to Over Head
16 Double Unders (4x singles)
*+1 every round
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