WARM UP
3 Rounds:
10 Single Leg Glute Bridge
5 Ring Rows
10 Lateral Band Walks
STRENGTH
6 x 3
Front Squat
10 Plank to Pike Between Sets
METCON
Every 2mins for 20mins:
1 – 150m Row + 5 Ring Rows + 5 Dips
2 – 8 Cal machine + 10 Jumping Pull Ups + 5 DB Bent Over Row