3 Rounds
10 Seated Good mornings
Rest 0:30
10 Strict floor press
Rest 0:30
10 KB Front rack Lunges
Rest 1:30
3 Rounds
6/6 Rotation KB Pulls
5/5 Bottom Ups KB hold
12 Goblet Squats heal elevated
Rest 2:30
3 Rounds
Work 30 sec/Rest 1 min:
Plate rotations situps
Quadruped Crawl (forward/back)