NEO — DAY HERACLES

15 seconds cross knee to elbow into Frankenstein kick 15 seconds cross knee to elbow into Frankenstein kick (other side) 45 seconds reverse bodyweight TGU 45 seconds reverse bodyweight TGU (other side) 15 seconds scapula abduction into adduction 15 seconds alternating thoracic flexion with arm over 3 cycles Heavy single kettlebell work 75% percentage of your 1RM BACK, TRICEPS, SHOULDERS, HIPS, AND CORE 45 seconds to complete 6 bent-over rows 45 seconds to complete 6 bent-over rows (other side) 90 seconds to complete 1 Turkish get-up 90 seconds to complete 1 Turkish get-up (other side) 30 seconds of rest 60 seconds to complete a minimum of 10 CrossFit burpees 2 minutes of active recovery 8 minutes per round Complete 4 rounds Active Recovery Uneven rounds Ninety-ninety with arm across scapular stretch Hold for 30 seconds and alternate for 2 minutes Even rounds Lying cross-over stretch Hold for 30 seconds and alternate for 2 minutes