3 rounds for quality of:
10/10 Medball: KB Push-press-core
10 Jefferson Curls
12 Dead stop seated plate Front Raises
10 6/6 DB Step ups
Rest 2 mins
OTM 6
3 KB Complex
3 rounds for quality of:
10 GHD Hip Extensions
4 Handstand Walk on the rower
20 Stick Sit Ups
60 Alternating Heel Touches
Rest 2 mins