Warm-Up:
2 Sets, For Quality
30 Seconds Jump Rope Practice
6 Inchworm Push-Ups
10 Hollow Rocks
Strength
Bench Press
Every 3:00 minutes, 5 Sets
5 Bench Press @ 75%+
+
10 Dumbbell Bench Press, Moderate Load
"Chow Chow"
10:00 AMRAP
3 Wall Walks
10 Single Dumbbell Step-Overs 24/20'', 22.5/15kg
30 Double Unders/90 Single Unders
Accessories (15min)
4 Sets, For Quality
20 GHD Sit-Ups
Rest as needed between sets
Yoga Flow
2 Rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Pigeon
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