🔥 10 min

Spinal Extension	Table Protraction
Spinal Crawl	Butt Crawl
Spinal Twist	Head Press

⚡ 4 rounds (20 seconds max effort + 10 rest)

Goblet SQUAT (20 sec)

Gorilla ROWS (20 sec)

⚡ 4 rounds (20 seconds max effort + 10 rest)

Front-Mill >> to SWINGS (20 sec)

PUSHUPS (20 sec)

⚡ 4 rounds (20 seconds max effort + 10 rest)

HALO (20 sec)

Reverse LUNGES (20 sec)

⚡ 4 rounds (20 seconds max effort + 10 rest)

SWING SQUAT (20 sec)

Rotational SNATCH (20 sec)

⚡ 4 rounds (20 seconds max effort + 10 rest)

CLEAN & JERK (20 sec)

AROUND the World (20 sec)

❄️ 5 min

Plyo Ball Release