3 Rounds
8/8 DB Half kneeling windmill
Rest 30 sec
4-6 Rope Inchworm
Rest 30 sec
12 Prone Row
Rest 90 sec
3 Rounds
15 m KB bottom up walk r/l
3 x 10 sec GHD Hip extension hold (30 sec rest in between)
30 sec Star plank l/r / plank w shoulder taps/plank
Rest 90 sec
3 rounds
10 Seated barbell press
10 Curling halos r/l
8 Push Ups 30X1
Rest 90 sec