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Bike, Row or Run
3-5min @ easy pace
1x:
10ea Lying Leg Swing
10ea Lying Leg Crossover
5 Roll Over V-Sit
5ea High Knee Tuck + Lunge & Rotate
2xs:
10 Straight Leg Sit Up
10 Romanian Deadlift
10 Bent Over Row
3-5 Strict Pull Up or Ring Row
Workout Prime 1x:
6 Kip Swing
4 T2B or Kipping Knee Raise
6 Deadlift @ light to moderate load
1 Pull Up
6 Deadlift @ workout weight
1 Pull Up
AMRAP 12 min
12 T2B
6 Deadlift (225/155)
7 Strict Pull Ups
Goal: 6+ Rounds
AMRAP 12 min
12 KTE/Straight Leg Raise/Knee Raise
6 Deadlift (155/105)
7 Body Row/Piked Ring Row
Goal: 6+ Rounds
Accessory
Balance Work 3xs:
:30sec ea. Single Leg Balance w/ T-hold
1min Alt. Dead Bug
Banded Lat Stretch
1-2min per side
Lying Thoracic Rotation
10 each way
