Warm up
- 5 cat cows
- 20 sec hold ps bird dog
- 10 band pull overs ..lying supine
- 10 bridges…. long level for legs
- 5 ps single arm press
- 10 ps S A Kettlebell swing
Max effort Rope climbs in 10 min
MetCon
4 Rounds – 1m per station – max. reps
DB Push Press (35/25)MW
Ring dips/ matador, bench or standing
Romanian split squats… back foot on low bench
Slam Ball (20/12/16)
Advanced
4 Rounds – 1m per station – max. reps
DB Push Press (55/35)
Ring Dips
Romanian split squats… back foot on low bench
Slam Ball (40/30)