Warm-up
Line Drills
then…
3 sets
10 Glute Bridge
:20 Clam Shell Side Plank
10 Ring Row
Metcon
Metcon (5 Rounds for reps)
20 min ALT EMOM
Minute 1 – 9-15 Burpee to 45# plate
Minute 2 – 12-15 Chest-to-Bar Pull-Ups
Minute 3 – 9-15 Cal Ski
Minute 4 – 10 Double DB Box Step-Overs (50/35)(24/20)
Accessories
3 Round for Quality
10-20 V-ups
Immediately into..
:30 Flutter Kicks
