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 (EMOM)
Every 2mins for 20mins:
1 – 150m Row + 5 Ring Rows + 5 Dips
2 – 8 Cal Bike + 10 Jumping Pull Ups + 5 DB Bent Over Row
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