Prep
2 Sets
Quadruped crawl x 10 meters forward 10 backwards
Reverse Plank to Side Plank Switch x 5 per side
Extended Arm wall Plank x 20-30 sec
Essentials
A.
3 Sets
Alternating Dual Kettlebell Gorilla Row x 8 reps per arm
Rest 15 sec
Body Row x 10-15 reps as fast as possible
On the 3 min marks
C.
Cindy
20min Amrap
Ring Pull x 5 reps
Incline Push Up x 10 reps
Squat x 15 reps
Fitness
A.
3 Sets
Alternating Dual Kettlebell Gorilla Row x 8 reps per arm
Rest 15 sec
Body Row x 10-15 reps as fast as possible
On the 3 min marks
C.
Choose one :
Cindy
20min Amrap
Pull Up x 5 reps
Push Up x 10 reps
Squat x 15 reps
-Or-
Marry
20min Amrap
Handstand Push Up x 5 reps
Alternating Pistol Squat x 10 reps
Pull Up x 15 reps