WARM UP
(12 min)
:30 (outside)
- jumping jacks
- 50M jog
- active sampson (in place)
- 50M jog
- curbside mountain climbers
- 50M jog
- alt. lateral lunges
- 50M jog
-then-
3 Rounds Of (inside):
- 15 banded squats
- 15 banded good mornings
- 15 monster band rows – bent-over
MOBILITY
:30/30 rig chest stretch
:30/30 rig lat stretch
:30/30 rig calve stretch
STRENGTH
A. Series – 4 Rounds:
- 12.10.10.8. Bench Press
- 8.8. 1/2 knee kb windmill press – or – 1/2 knee kb windmill
- 10 db rear delt flys
- rest 1:00
B. Series – 3 Rounds:
- 4.4. SA DB snatch
- 10.10. SA DB Rows
- 1L DB FR Lunges
- rest 1:00
C. Series – 3 Rounds:
- 15 hollow rocks
- MMF close grip pushups
- 30 plate Russian twists
- 10 db hammer curls
- rest as needed