1a: Bulgarian Split Squat
5 sets of 5 DB Bulgarian Split Squats per Leg.
*Choose DB weight
Superset with Strict Pull Ups
1b: Pull-Ups
5 sets of Max Strict Pull Ups
*Score total Pull Ups from all 5 sets.
Superset with Single Arm DB Rows (5-7 reps per arm)
Superset with GHD Sit Ups or V Ups
1c: GHD Sit-Ups
5 sets of 10 GHD Sit Ups or V Ups
Metcon (AMRAP - Rounds and Reps)
Amrap for 18 minutes
400m Run
400m Row
400m Ski
100m = 1 Rep