
Warm up
5 minutes deadbug hold
Then
3 rds
10 plate rows
10 sky reaches each side
10 Cossack squats each side
10 single leg glute bridge each side
4×2
Strict pull up
Amrap 22
50 step ups
50 burpee plate hops
50 plate GTOH
50 pull ups
Warm up
5 minutes deadbug hold
Then
3 rds
10 plate rows
10 sky reaches each side
10 Cossack squats each side
10 single leg glute bridge each side
4×2
Strict pull up
Amrap 22
50 step ups
50 burpee plate hops
50 plate GTOH
50 pull ups