8.5.2021
Warm-up
Accessory Work
3×12
Back Ext
Bird Dog
GHD Sit Ups
Hollow Rock
4×6 each arm – DB Press
Back Ext
Bird Dog
GHD Sit Ups
Hollow Rock
4×6 each arm – DB Press
Metcon (AMRAP – Reps)
5 min amrap
20 Air Squats
10 Ring Rows
2 Wall Climbs
3 minute rest
Repeat – starting from beginning
*score reps*
20 Air Squats
10 Ring Rows
2 Wall Climbs
3 minute rest
Repeat – starting from beginning
*score reps*
10 cal bike – rotate on bikes
50 ft samson, alternating side lunge