WARMUP

500 Meter Light Row into…

3 Rounds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1:
Spiderman and Reach, each leg
Walkouts
Good Mornings

WORKOUT – pt 1

“DROP THE HAMMER” – for time:

21 Deadlifts (225/155), 42 Calorie Assault Bike
15 Deadlifts (225/155), 30 Calorie Assault Bike
9 Deadlifts (225/155), 18 Calorie Assault Bike

– rest 5 min –

CORE WORK

EMOM x 12 (4 Rounds):
Minute 1 – 50 Double-Unders
Minute 2 – 15 GHD or Weighted ABMAT Sit-Ups
Minute 3 – 18/14 Calorie Row