Thursday –
A; 3 Sets for quality
A1. Rear foot elevated split squat x6-8 each leg
A2. Dragonfly x5; slow & controlled
A3. Turkish Get up x3 each arm
B. 25 min AMRAP;
Run 400m
30x Sit Ups
20x Walking Lunges
10x KB Hang Clean [5x each arm]
250m Row
rest 30 sec after each round is complete