Banded Stretches (Upper/Lower)
2 Minute Row
5e/side Hip Airplanes
5e/side Tempo Skater Squats (2211)
10 Superman Extensions
8 sets of 5
Warm-up to 60%, then EMOM 5 reps for 8 Rounds (8 minutes).
*Reps should be smooth and fairly T&G.
Lower the weight if needed, but do not go above 60%.
10 Ab Wheel Rollout
20 Heavy Russian KBS (70/53)
50ft Sled Drag (pulling)
*Rotate from station to station, not for time.