Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

50 partner pull overs.

Workout warmup:

9 min EMOM

Bicep curls, max effort < 10 reps

Dips or Triceps extensions on box, max effort

Hollow Rocks (45 sec)

Workout:

For Time:

40/32 Calorie Bike or Row

40 KB push press 20 each arm, 20/12kg

40 AbMat Sit-ups

40 KB Step Back Lunges 20/12 kg

40 AbMat Sit-ups

40 KB Snatches 20/12kg kb. 20 each arm

40/32 Calorie Bike or row.