Warm Up:
Down and backs
EMOM: 5 min
- step ups/ Jump step
- jump rope
- banded Good mornings
- Lat walks W/ Band
- Abs W Band (Keeping arms straight swinging across body)
Deadlift
10,8,4,2,1
Working to a heavy 10
*attempt to add weight each set
For Time:
21 - 15 - 9
- Calories
- Kb Swing
- Med Ball Sit up
- *prowler push Down and Back between rounds
Cashout: 3 rounds
- 10 BB or banded landmines
- 10 Kb Oblique bends
- 30 sec weighted plank