01967

01967

1.

Roll out/drom

2.

3 Rounds for Quality:

10 DB Rdl + shrug

20 Standing Calf raises

10 Bent over Dumbbell power row

20 Sa DB Flutter kicks (L/R)

3.

Mobility prep

4.

Alt EMOM X 12 MINS:

20 Alt Dumbbell Bicep curls

10 DB Hang snatch (l/r)

20 sec goblet wall sit

10 SA Russian KB Swing (l/r)

5.

Complete as many rounds as possible in 10 mins of:

50 Double Unders

10 SA Dumbbell Thrusters 45/25

10 Chest-to-bar Pull-ups