FBB
3 sets
10 Double dumbbell Row
10/side single arm latt pulldowns
10 Incline Dumbbell curls
3 sets
100FT Farmers carry (HEAVY)
30 sec dead hang
12 Plate overhead situps
Scoring: Checkbox
Amrap 11min
15/12 Calorie Bike
20 Pushups
15 Shuttle runs (25FT 1 REP)
20 Ring rows
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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