MONTAG

A. 3 sets of:

6 Half Kneeling Landmine Press /side

10-12 Pike ups on rower

-

B. 5 sets of:

20 sec /side anti rotational hold in split stance

into 6 /side lateral med ball throw

-

C. 12 min EMOM:

1st- 30 sec Wall Sprint

2nd- 8-12 cal row

3rd- 20 sec /side rotating side Plank Hold