(2 rounds):
400m run
20 Goblet Squat
15 Kb swing
10 scapular pull up
10 Superman rock
1. Posterior chain smash 2/
2. Reverse Dumbbell fly 3x 12
Bent over row (with Kb or DB) 1 arm at a time, on a bench.
3 sets of 10 per arm (AHAP)
4 tabatas (stay at the same tabata for 8 rounds = 4 minutes, then you switch)
1 minute rest between each tabata
1 : row for calories
2 : Backsquat (RX 115/75) from rack
3 : Double unders
4 : push press (RX 115/75) from floor
Score is total reps