CORE WARM UP

3 Rounds Of:

• 8/8 – 1/2 kneeling kb windmills
• :30/30 side planks
• 20 med ball sit-ups

+

2 Rounds Of:

• 10 double bounce air squats
• 5 inch worms

+

1 Round Of:

• 10 negative push ups (4-1-1)
• 10 broad jumps

MOBILITY

:60/60 pigeon pose
:60 down dog to cobra

STRENGTH

Workout A – 12 Minutes Of:

a1. 2/2 – Turkish get ups
a2. 6 negative jump pull ups (hold each rep as long as possible – then slow release)
a3. 8 db push press

Workout B – 12 Minutes Of:

b1. 3 bench press
b2. heavy sled push – 1 length
b3. trx rows -MMF
b4. stability ball – stir the pot (20 total)

Workout C – Time Dependent:

5 shuttle runs
5.5. bw step-ups
5 barbell curls
5 strict heavy plate sit-ups
6 shuttle runs
6.6. bw step-ups
6 curls
6 plate sit-ups
7 shuttle runs
7.7 bw step-ups
7 curls
7 plate sit-ups
8
8
8……keep going until times up