Warm Up :

500m Row

Stretching & Mobility Work

2 x 30 sec Handstand Hold

15 PVC Overhead Squats

10 PVC Pass Throughs

15 Lunges Each Leg

10 Inch Worm Push Ups


Back Squat

Build to Heavy Set of 5


EMOM x 15 (Remaining Time Rest)

Min 1: 7 Back Squats (70% max)

Min 2: 14 Weighted Lunges (45/35)

Min 3: 21 Sit Ups

Repeat 5 Times

Cash Out: 1000m Row

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