Movement Prep:
2 Rounds

  • 45 Sec. Contralateral Dead Bug
  • 15 Sec. Rest
  • 20 Sec. Captain Morgans - Right
  • 10 Sec. Rest
  • 20 Sec. Captain Morgans - Left
  • 10 Sec. Rest

Warm-up:
2 Rounds

  • 400m Run/500m Row (One each round)
  • 6 Spiderman w/Vertical Reach
  • 6 Cossack Squats
  • 6 See Saw Steps
  • 6 Wall Squats


Strength:
3-3-3-3-3 Pause Front Squats

Workout:
16 Min E2MOTM

  • 100m Sprint
  • 50m Farmers Carry (110/70)