2 rounds of

5 Inchworms

10 Snap to superman hold

10 Snap to Hollow

10 Overhead extensions with light Kettlebell*

1-2 min plank hold with weight placed on lower back/pelvis

20+20sec Wall hip stretch

20+20sec Leg raises from bench

1-3 Pull overs or practice/try for 30 sec

*Lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor.



Go through movement and work up to metcon weight or slightly above


Amrap 15min

500m row

12 Deadlift

12 Lateral burpees over rower

L1: 90/60kg

L2: 70/45kg

L3: 50/35kg

L4: 40/30kg