3 rounds
- 400m row
- 15 rower hamstring curls
- 5 duel dumbbell elevated forward backward lunges 1:1
- 10 duel dumbbell clean and press
- 10 DB renegade rows
- rest 1 min
- 3 min EMOM
- 5 pistol squats 1:1
- 10 squat thrusts
- 10 jumps squats
- rest 2 min
ISO 3 sets 15 reps= GHD sit ups, medball sit ups