Warm up
Row 2k in 8 minutes

Strength AHAP/AMRAP:
Good Mornings

Massive Erection
1) Move all of the KB in the gym from one side to the other. Lunges Only.

2) 5 rounds:
10 x Towel Pull Ups
15 x Towel KB High Pulls
20 x KB Halo’s
10 x Finger Push Ups
50m Farmer’s Carry
50m DB Bear Crawl

Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks


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