A. 15 minutes to complete:
3 Rounds OT5M
10-12 Goblet Bulgarian Split Squats (e side)
16 Dead Bugs
*Split Squats to near failure
*Dead Bugs 2 sec lower at least
B. 16 min alt OTM: 30 sec work, 30 sec rest
Odd: Max Cal Row
Even: Max Wall Balls (9/6kg)
*Aim is to get as many reps as possible but not have a huge dropoff.
*Score is Cals when Rower comes to rest
Performance:
A. 15 minutes to complete: Front Squat 5s x 3r x 75%
*If depth and position is an issue, go lighter.
B. 16 min alt OTM: 30 sec work, 30 sec rest
Odd: Max Cal Row
Even: Max Wall Balls (12/9kg)
*Only choose this option if you know you could go unbroken with 9/6kg for 30 seconds.
Sweat: A. 3 rounds for load
12/9 Cal Ski
12 Weighted GHD Hip Extensions
6 Ab Wheel Rollouts
B. 10 Rounds for time:
250/200m Ski
10 Bar Facing Burpees
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