Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– Ab-mat sit up
– TGU 1/side to waiters walk
– 30 second double unders

Then
A. BB bent over row @21×1; 5 x 5; rest 60 – 90 sec
B1. Strtict K2E amrap x 5; rest 60 sec B2. 1 min amrap double unders x 5; rest 60 sec
+ 30 plank walk outs not for time




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