eg off low box
X-band walks x 10/side
Bear crawl – 10m
spider walk – 10m
crab walk – 10m
7 minutes movement prep


A1 Single leg DL x 5/side x 4 sets, rest 30sec.
A2 tricep ext. x 8-10/side x 4 sets, rest 30sec.
A3 DB alt. curls x 8-10 x 4 sets, rest 30 sec.
A4 Hollow Hold x 10-20 perfect seconds x 4, rest 30 sec.
Teams of 2 (switching every 30 sec)
75 double russain kb swings, 55/35# per hand
1200m row
75 DB burpees, 30/20#
800m row
75 sec. accumulated L-sit hold
400m row

Cool Down
partner OH stretch x 30sec. x 2
pigeon pose x 30sec. x 2


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