monday

Warm-up

​3:00 Bike/Row/Run
Into...

2 ROUNDS
10 Reverse Lunges
10 KB Swings
10 empty BB bent over rows (pause at top)

Into…

2 ROUNDS
10 Jumping Lunges
25' OH single arm db waitress carry
10 db windmills

Metcon

AMRAP x 10 MINUTES
8 Front Rack Lunges (135/95) (95/65)
12 Sit-Ups

-Rest 1:00-

AMRAP x 3 MINUTES
Max Front Squats (135/95) (95/65)

(Score is Rounds + Reps)

Finisher

​3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row (Athlete Choice)

*No Rest b/t Flutter Kicks and Superman Hold.

-Rest 1:30 b/t Sets-

(No Measure)