•Warmup-1/2 Tabata (4 rounds=2:00):
Glute Bridge ups
Jack Scissors
Side Laying Glute Activator
Superman Row
Squat Up Downs*
•WOD:
EMOTM Alternating 14:00 (7 sets of each)
Odd:
Squat Complex-
5 Goblet Squats with :3 bottom hold
10 Air Squats
5 Jump Squats
Even:
Complex-
10 Rows with :3 active hold at sternum
5 inverted Burpees
Rest 1:00
AMRAP 2:00
Pendlay Rows* (super static. No kipping)
•Finisher:
3 rounds (all connected):
:20 Plank ups
:20 Plank Jacks
:20 Plank Hold
Rest 1:00