Warm up

3 sets. 

8 Cat & Cow.

5-8 Sphinx push up.

20 Alt Glute bridge march.

Strength. Week 5.
A. 4 sets
A1. 5 Floor press (Legs straight or bent)

Rest 60sec.

A2. 10-20sec/arm Single arm Ring row iso hold.

Rest 60sec.

Conditioning.
12min Amrap.
*Pull up (See below for options).
6 Thrusters RX 35/25kg. Scaled 25/17.5kg.

9/7 Cal (Row, Bike, Ski).

*RX+ 3 Bar muscle up.
RX 6 Chest to bar or Pull up.
Scaled 6 Banded pull up or Ring row.