Warm Up
3 ROUNDS (8:00 CAP)
12 Jumping Jacks
10 Plate Deadlifts
8 Slow Sit-Ups
Into…
2 ROUNDS
:30 Overhead Plate Hold
8 Up-Downs
6 Alligator Rolls*
Skill
EVERY 2:30 x 5 SETS
:30 DB Turkish Sit-Ups (R)
:30 SA DB Floor Press (R)
:30 DB Turkish Sit-Ups (L)
:30 SA DB Floor Press (L)
Workout
EMOM x 12 MINUTES
MIN 1 – :50 Max Plate Ground to Overhead
MIN 2 – :50 Max Up-Downs to Plate
MIN 3 – :50 Max Plate Hollow Body Flutter Kicks