A) 3-4 sets:
– 20 alternating DB gorilla rows (substitute two objects you can hold onto)
– 20 heal elevated (2-3” goblet squats)
B) 15 min AMRAP:
– 200m run, hill run up and down, 60 sec other cardio equipment
– 12 wallballs
– 10 KB swings, double KB snatch from hang, or heavy object ground to overhead
– 8/side push press (KB, DB, or get creative)
No equipment version: sub wallballs with skater jumps.