Movement Prep:

4 rounds:

  • Contralateral Dead bug x 45 seconds
  • rest 15 seconds
  • Single arm plank position DB row* x 30 seconds
  • rest 30 seconds

*alternate arms each round

  

Warm Up: 

2 rounds:

  • Banded pull down x 10
  • Banded See Saw step x 10
  • Bear Crawl Touch x 20
  • Push Up x 10
  • Russian KB swing x 20 (moderate weight)
  • Goblet squat x 10
  • Passive hang x 20 seconds

 

Strength: 

weighted strict pull up 10 x 3 E1.5MOTM

 

Conditioning

5 rounds: 

  • 1 minute to complete 30 russian KB swings (32/24) *
  • 1 minute rest

 *at the end if the workout, you owe a 10 second hollow body hold for every swing not completed. 

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