Warm Up
2:00 Monostructural Movement
Then…
2 Rounds
:30 Ipsilateral Dead Bug
:30 Plank Hold
:30 Alternating Reaching Hands Plank Holds
:25 R / :25 L Cpt Morgan With Vertical Support
5R/5L Single Leg Glute Bridges
Strength
4 Supersets
A. 4 Bottom to Bottom Front Squats – Set hooks low and start the rep from the bottom AHAP
B. 5 Weighted strict pull ups (AHAP) + max rep non-weighted pull ups (kipping/butterfly allowed)
Conditioning
3 Rounds
2 minutes Cal Row
1 minutes Rest
2 minutes Burpees
1 minutes Rest
2 minutes KBS (53//35)
1 minutes Rest
* Score is total cals + burpees + KBS