3 Rounds, 1:00 ea |
Reverse Samson lunge |
Supine Scorpion kick + Knee tuck |
then, |
2 Rounds: |
1:00 Bird dog |
1:00 single arm seated banded pull down |
(.30L/.30R) |
Bench Press; |
4×7 |
(Across) |
10 Rounds |
2 Rope Climbs (legless if possible) |
200m run |
4:00 (2:00 L/R) |
1. T-spine smash |
2. plantar surface smash |