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
10 R/L Banded Step Outs
10 Glute Bridges
4 Giant Sets
A. 8 (each side) 1 Arm Tempo DB Presses – 3101 – 3 down, 1 at the bottom, explode up, 1 at the top
B. 8 Tempo Bat Wings – 1116 – 1 down, 1 at the bottom, 1 up, 6 at the top
C. Max Strict Pull Ups
Rest 2 min between giant sets
AHAP on everything.
D. 5 Min AMRAP
12 OH Squats (95/65)
12 Burpees Over Bar
Rest 5 Min
5 Min AMRAP
12 Sumo Deadlifts (95/65)
12 Burpees Over Bar
