WARM UP
3 ronds of (PICA)
-20 x dislocate
-30′ O.H squat iso
-20 x O.H lunge
-30′ O.H squat iso
CORE WORK:
A.M.R.A.P 8′
-V-crunch x 10
-plank rot x 10
-hollow rock x 10
-plank & push x10
METCON:
A.M.R.A.P 15′
-Cluster x 5
-box step x 20
-h.s.p.u x 5
-snatch dbll x 20