Exercise | Sets | Reps | Rest |
Mobility | |||
Spiderman climb w/ thoracic rotation | – | 10ea | |
90 degree abd. w/ shoulder flexion | – | 10 | |
Ankle circles | – | 10ea/10ea | |
Side-to-side head turn | – | 10ea | |
Activation | |||
Walking sled push, then reverse pull | 3 | 1L each | |
Bent-over I’s, Y’s, and T’s | 3 | 5ea | |
PVC squat | 3 | 10 | |
Band row | 3 | 10 | – |
Tabata | |||
A1- Rower sprint | 4 | 20″ | 10″ |
A2- Out-out-in-in | 4 | 20″ | 10″ |
KB Complex | |||
B1- KB goblet clean | 5 | 10 | |
B2- KB OH press | 5 | 10 | |
B3- KB goblet squat | 5 | 10 | |
B4- KB bent-over row | 5 | 10 | 1′ |
Tabata | |||
C1- KB high pull | 4 | 20″ | 10″ |
C2- Hot feet | 4 | 20″ | 10″ |
Pacer (until end of class) | |||
P1- Wall sit | until P2 finishes | ||
P2- Bosu (or Jam ball) hop-up to OH press | 10 | ||
Bosu plank w/ alt. knee tuck | 10ea | 1′ |