01977

1.

Roll out/drom

2.

Alt Emom x 16 minutes:

10 Alt Renegade rows

30 sec weighted flutter kicks

10 DB RDL + Shrug

10 DB Bicep curls

3.

Mobility prep

4.

Complete as many rounds as possible in 15 mins of:

Run, 200 m

5 Strict Pull-ups

10 Kettlebell Swings, 55/35 lbs

25 AbMat Sit-ups

5.

2 sets for quality :

10 goodmornings

20 standing calf raises