WARM UP

(18 min)

a. 3 rounds of 30:15 – med ball foot taps + air squats

-rest 60 sec

b. 3 rounds of 30:15 – med ball dead lift + med ball push ups

-rest 60 sec

c. 3 rounds of 30:15 – med ball slams + alternating lunges

-then-

:60 Childs pose

:60/:60 reverse hurdler stretch

PART I.

Every 2 min on 2 min for 14 minutes perform:

• 7 pullups
• 10 plank pushups
• 13 hollow rocks

PART II.

a. 2 Rounds of: 2/2 Turkish get ups + 2 lengths OH farmer (moderate)

rest 60 sec after the 2 rounds

b. 2 Rounds of: 8/8 KB windmills + 2 lengths front rack carry (Heavy)

rest 60 sec after the 2 rounds 

c. 2 Rounds of: 8/8 SA KB sit-ups + 2 lengths farmer carry (Heavy)

rest 60 sec after the 2 rounds

d. 2 Rounds of: down/back turf front rack kb lunges + 15 wall ball

rest 60 sec after the 2 rounds

e. 2 Rounds of: 10/10 SL KB RDL + 30 seated kb ab twist