Strength
Abs:
4 Rounds, :20 work :10 rest
Flutter Kicks
Bird Dog Right
Bird Dog Left
Table Top Crunches
EMOM 5
3 Strict Pull Ups
Conditioning
AMRAP 13
40 Double Unders
20 KB Swings
20m Carry: KB Front Rack 55/35, DB OH 50/35
20m Carry switch hands
Abs:
4 Rounds, :20 work :10 rest
Flutter Kicks
Bird Dog Right
Bird Dog Left
Table Top Crunches
EMOM 5
3 Strict Pull Ups
AMRAP 13
40 Double Unders
20 KB Swings
20m Carry: KB Front Rack 55/35, DB OH 50/35
20m Carry switch hands