WARMUP:
3:00 Monostructural Movement
Then…
2 Rounds
:30 Plank Hold
:30 Hip Bridges
:25 R / :25 L Cpt Morgan With Vertical Support
5R/5L KB Windmills
5 Right Leg Lunge w/ Right Arm KB Overhead Hold /5 Left Leg Lunge w/ Left Arm KB Overhead Hold
STRENGTH/SKILL:
4 Super Sets
8R/8L Double KB Bulgarian Split Squat (AHAP)
16 Renegade Rows (alternating – 8 per side) (AHAHP)
8 Supine Grip Bent Over Barbell Row (AHAP)
WOD:
Performance Sport
12 Min AMRAP
18/15 Cal Row
10 KB Taters (https://www.youtube.com/watch?v=82gxfvmXZ-4) (70/53)
8 Dynamic Push Ups to Plates
Functional AthleteAMRAP
12 Min AMRAP
18/15 Cal Row
10 KB Taters (https://www.youtube.com/watch?v=82gxfvmXZ-4) (53/35)
8 Hand Release Push Ups
