WARM-UP
EMOM 9’
Min 1 30 sec Mountain climbers
Min 2 20 Frog Pump
Min 3 10 Yoga Push-ups https://youtu.be/a_NAQuaZzhY
3 SETS
Handsatand Push-ups Negatives 41A1 6-8
rest 60 sec
Prisoner Good Morning 10-12 reps @3030 https://youtu.be/PTmc2k0s8Ic
Rest 60 sec
1’ Glute Bridge Hold + 30 sec each side single leg Glute Bridge
Rest 60 sec
FULL-BODY GRIND WORKOUT
AMRAP 20’
200m run
5 Cossack Lunge R
5 Cossack Lunge L
10 Hand Release Push-ups
20 m Bear Crawl