Workout Video:
Warmup:
-30 Burpees
-2 Sets:
10 Dislocations
15 Standing Ostrich
-2 Sets:
10 Pike Pushups
15 Hollow Rocks
Strength:
Z-Press 20-20-20-20 (10 each arm)
Metcon:
For time:
50-40-30-20-10
Single-arm Bentover Rows
Single-leg Glute bridges
Situps
*for the single arm/leg drills split reps 25/25,20/20...