A. Warm Up

3 Sets NFT

30sec/leg Single Leg Glute Bridge Hold

30sec Reverse Plank Bridge

30sec Tuck L-Sit on Parallettes

50′ B Skip


Hip Mobility x 4mins

90/90 KB Flow and Holds

B. 10mins Continuous Work, record number of push ups completed

20m Bear crawl

10 Dual KB Clean 53/35

20m Farmers Carry (as heavy as you want on the KB or DB)

AMRAP Push Up @ 4040 Tempo (stop as soon as you lose tempo or position and move to the next station)

200m Row

*coaches challenge ring push ups

Accessory work

C. RNT Clean Grip RDL

3131; 7,6,5,5

D. 3 sets of

Barbell Floor Press

41X1; 6-8reps x 1 set; 4-6reps; x 2 sets

Dual Dumbbell Prone Row

40X2; 6-8reps

D. 2 sets of

Staggered Stance Contralateral Dumbbell Romanian Deadlift

3010; 8-10/leg

Kettlebell Windmill

5/arm; slow and controlled throughout range of motion;

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