WARM UP

30:15 x 4

• walk out plank & reach + iso supermans

*rest 60sec

20:10 x 4

• jumping jacks + mountain climbers

*rest 60sec

10:10 x 4

• high knees in place + sit ups

+

• 60s Childs pose
• 30s/30s hip flexor stretch

STRENGTH

EMOM x 15 min

• M1: 10 barbell Sumo DL High Pull
• M2: 8 UH Pull ups
• M3: OH plate hold until 40s mark

-then-

3 Rounds Of:

• 1/1 TGU
• 10 Inverted barbell rows
• 20 banded bicep curls

METCON

Build ups (add 1 exercise to each round)

• Round 1 – 10 med ball sit ups + 3 down backs
• Round 2 – + 10 med ball front squats
• Round 3 – + 10 med ball burpees
• Round 4 – + 10 med ball slams
• Round 5 – + 10 med ball push ups
• Round 6 – + 10 med ball ab twist (per side)