Core Strength
EMOM 9
1 – 1x45s Dead Bug Med Ball Isometric Squeeze
2 – 1×12 Straight Arm Side Plank Pulse
3 – 1×12 Straight Arm Side Plank Pulse
For Time
Row
500m/400m – 750/600 – 1000/800
Double Unders
50-75-100
DB Reverse Lunge (2×50/2×35)
18-24-30
Push-Ups
12-18-24