WARM UP

:30 Go’s x 3 Rounds:

• turf width side shuffle
• air squat – calf raise
• mountain climbers
• rotational pushups
• karoka
• KGSU

MOBILITY

1:00/1:00 couch stretch
1:00/1:00 lying fig. 4
:90 Childs pose

STRENGTH

A. Series – 5 Rounds:

• 10.10.8.8.6 barbell deadlifts
• 5.5. lateral squat jumps
• :45 OH plate hold
• rest 1:00

B. Series – 3 Rounds:

• 10 barbell back jump squats
• 5.5. RFE db split squats
• 8.8. renegade rows
• rest 1:00

C. Core Series – with time left:

• 10 slide board body saw
• 15 hollow rocks
• 15.15. mermaid sit-ups