Equipment: Suspension, Mat, Medium DB

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EMOM: 5 min then switch = 10 min total

Group 1:

• Suspension Atomic Push-up Ladder Down x 10, 8, 6, 4, 2 (advanced x 10 each round)
• Suspension Plank Saw x ROM

Group 2:

• Sit-up to Shoulder Press x 10-8-6-4-2 (advanced x 10 each round) (Medium DB)
• Hollow Body Rocker x ROM

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Timed: 45 sec each x 4 Rounds = 9 min

• Hip Bridge w/ 1-Arm Bench Press VIDEO (Medium DB)
• opposite arm
• Alternating Sots Press VIDEO (Medium DB)

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Timed: 20/10 sec x 2 Rounds = 3 min

• Push-up to Side Plank / Hold Side Plank (all 1 side)
• opposite side
• Down Push-up / Hold Downdog

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Recovery: Yoga Stretch

• Humble Warrior
• Camel Stretch
• Seated Eagle Arms
• Scorpion Chest Stretch