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Bike or Row 5xs:
:50sec Easy
:10sec Hard
2xs:
10 Sumo Inchworm
10 Hanging Hip Touch
10 Scap Push Up
5ea Single Leg Balance w/ T-hold
5ea Single Arm KB Swing
Workout Prime 1x:
6 Russian Swing (light)
6 Russian Swing (moderate)
6 Russian Swing (heavy)
3 Rounds
Min 1: Max Rep Swing (70/53)
Min 2: Rest
Min 3: Max Rep Swing (53/35)
Min 4: Rest
Min 5: Max Rep Swing (35/26)
Min 6: Rest
3 Rounds
Min 1: Max Rep Russian Swing (53/35)
Min 2: Rest
Min 3: Max Rep Russian Swing (35/26)
Min 4 Rest
Min 5: Max Rep Russian Swing (26/18)
Min 6: Rest
3 Rounds
:20 sec Flutter Kick
:20 sec Handstand Hold
:20 sec Chin Over Bar Hold
Notes: Rest 1 min between rounds
Forward Fold
2-3min
Lying Thoracic Rotation 1x:
10ea
