Hot Start Warm-Up
12:00 minute EMOM
Minute 1: Cardio Choice (Shuttle Runs / Row / Bike / Ski )
Minute 2: 5 Inchworm Push-Ups + 10 Hollow Rocks
Minute 3: 10 Ring Rows + 10 Russian Kettlebell Swings, Moderate Load
Minute 4: 5-7-9 Burpees to Target
Conditioning
"The Hitman's Bodyguard"
30:00 minute AMRAP, With a Partner
3 Ring Muscle-Ups
6 Handstand Push-Ups
9 Deadlifts 100/70kg
Ideally this is done by alternating Full rounds with partner
Score = Rounds + Reps
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
Comments