091715

Dynamic Warmup

Hollow Body Holds x 3 x 20 sec

GHD situp 3x10

Bench Press 4xamrap @ 80% 1RM

Ring Chest Flyes 4x12

10x2 Power clean pulls @ 110% 1RM power clean (*explosive DL)

Airdyne

4 rounds FT

:60 sprint

:60 rest

Row

4 rounds FT

150 m

rest :30