Mobility:3 min bike/row/run, then;
:60sec each of:
couch stretch (eac leg)
banded lateral walks (each direction)
banded monster walks (forward and backward)
ghd hip extensions
handstand hold against wall
A.)
EMOM 9 (3 sets)
1) Right Leg split stance romanian deadlift with dumbbells x6-8
2) Left Leg split stance romanian deadlift with DB’s x6-8
3 Dumbell floor press x8
B.)
Every 6 minutes for 36 minutes (6 sets)
500 m row/ski
400 m run
12 alternating db snatch (any weight)