Granny Smith

WARM-UP
2 sets:
10 Banded Fire Hydrants (each)
10 Banded Kick Backs (each)
10 Banded Glute Bridges
-into 6:00 AMRAP:
30-second Air Bike (build up in pace)
5 Deadlifts (empty bar- build across sets)
5 Updowns to Seal Pose
4 Box Step Ups

STRENGTH
5 Deadlifts x 5 sets @65% of Heavy Single
* Complete a set on the 2 minutes *

WORKOUT PREP
1 set:
15m Shuttle
2 Burpee Box Get Overs

“Granny Smith”
FIRE
2 sets:
2 Rounds
1:00 Max 15m Shuttles
1:00 Max Burpee Box Get Over (30/24)
-rest 2:00 between sets

GYMNASTICS: Core Conditioning
Advanced:
Accumulate 50 Plank Pull Throughs [15/10 Dumbbell]
Every minute, complete 5 Superman Pulses

Intermediate:
Accumulate 50 Plank Pull Throughs [10/7.5 Dumbbell]
Every minute, complete 5 Superman Pulses

Novice:
Accumulate 30 Plank Pull Throughs [10/7.5 Dumbbell]
Every minute, complete 5 Superman Pulses
***TIME CAP FOR ALL 7
minutes