3 Rounds:
Front Rack - 15 x Drop Lunge + 3 Split Squats
Single Leg Glute Bridges: 10 Reps
3 Rounds
12 Front Squat Pulses
... then ...
8 x Tabata Curl and Press
3 Rounds:
A1: Single Arm Strict Press: 8-10
A2: Single Arm Hang to OH (center handle): 8-10
... then ...
B1: Single Arm Tempo Hammer Curls: 8-10 (R/L)
B2: Extended Push-ups: 8-10 (R/L)
4 Rounds
30 Seconds: Swings
30 Seconds: Straight Leg DL
3 Rounds
A1: Tempo Goblet Lateral Lunges: 10-12 Reps
A2: Gorilla Rows: 10-12 Reps
... then ...
3x Rounds
B1: Farmer Carry Single Leg DL > 1 Leg Mountain: 8-10 Reps
B2: Staggered OH Squat: 10 Reps
... then ...
10x Tabata Jumping Lunges
3 Rounds
A1: Close Grip Push-up: 10-12 Reps
A2: Forward Raises: 10-15 Reps
... then ...
3 Rounds:
2 Rounds:
B1: 30 Seconds: Max Curls
B2: 30 Seconds: Max OH Tricep Extensions
10 x Tabata Strict Burpees
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