WARM UP

10 min AMRAP for quality

• 20m Light Prowler Push (walk)
• 10 KB Swings   
• 20m Light Prowler Pull (walk) 
• 10 GHD Back Extensions

A.

Tempo Romanian Deadlift

• 5 x 10 (52X1)
• 100/60kg
• Focus on Tempo and solid technique.

B.

5 rounds 

• 10 Single Arm, KB, Front Rack, Front Foot Elevated Split Squats (Hold KB in Right hand and send right foot back)
• 10 Single Arm, KB, Front Rack, Front Foot Elevated Split Squats (Hold KB in Left hand and send left foot back)
• 16 DB Box Walk Over (22.5/15kg DBs)
• 10m Prowler Push (Run) (Aim for Bodyweight+)
• 10m Prowler Pull (Run)
• Rest 2 mins 

C.

EMOM 12

• 10 GHD Sit Ups 
• 30 seconds GHD Back Extension Hold