A. Warm Up
7-10 Minutes of line drills
3-5 minutes of movement specific work
B1. L-Sit (AMSAP in 60sec)
Rest 30s before B2, repeat superset a total of 3 times.
B2. Metcon (Weight)
Single Leg Glute Bridge x 10 (5 on each leg)
Add weight with DB on hips if able.
Every 4 minutes for 12.
C. Metcon (AMRAP -Reps)
1 Minute AMRAP Row or Bike for Cals
1 Minute AMRAP Burpees
1 Minute AMRAP Farmer Carry for distance AHAP
Rest 2 minutes between each round.