Warm-up
8:00 Air bike @ easy ( + 3:00 progressive*)
* Build up pace each minute on the final 3-minutes
+
2 rounds
10 Scapula push-ups
4 Tension swings + 4 Kipping knee raises
10 Plate squats**
** Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
+
2 Rounds
4/direction Tall kneeling KB halo
4/side Single arm cross body KB deadlift
4/side Arm to arm KB Russian swing
4/side Single arm KB hike clean
4/side Single arm KB windmill
4/side Single arm KB front rack squat
+
6-minute EMOM
1) 4 KB clean and jerks + 4 Burpee box jump overs
2) Echo Bike @ steady
3) 4 KB front squats + 2-4 Strict handstand push-ups