A1) 4 sets
Level 1: 4-6 Beat Swings + 4-6 Modified MU
LEvel 2: 4-6 Beat Swings + 4-6 Modified MU on Box
Level 3: 2-3 reps of 1 Beat Swing + 1 MU + 1 Dip
A2) 5/5 Alligator V-ups
rest 1:00 between sets
B) For Time – 15min cap
20-18-16-14-12-10 Alt. DB Snatch (50/35)(40/25)
20-18-16-14-12-10 Box Jump Overs
5 Strict T2B After Each Round.
C) Core
30-40sec R side plank
30-40sec L side plank
10 pikes on rower
D) rest as needed x 4-5 sets
D) 60 day Challenge
5k row