CORE WARM UP
(16-18 min)
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
(30 minutes +)
Workout A – 12 Minutes Of:
a1. 4/4 – 1/4 get ups
a2. 6 negative jump pull ups (hold each rep as long as possible – then slow release)
a3. 6-8 barbell strict press
Workout B – 12 Minutes Of:
b1. 10 DB ball chest press
b2. 10 DB thrusters
b3. 10 HR push ups
b4. stability ball – stir the pot (20 total)
Workout C – Time Dependent:
c1. 1:00 row
c2. max hand stand hold
c3. 15 hollow rocks
c4. 1:00 TM sprint at 6% incline or 1:00 air bike
c5. 15 TRX tricep extensions