Warm Up
Mobility Bar Warm up: 10 Ea movement per side
- good mornings, cork screw, OHS, angled cross-over
Stretch
- 45s/45s seated figure 4
- 60 seconds Childs pose
Activation w. Empty Bar: 2-3 Rounds of
- 5 shoulder shrug
- 5 jump shrug
- 5 high pull
- 5 clean from above knees
- 5 clean from below knees
PART I: HIIT
6 Rounds of:
- Exercise #1: Deadlifts – 40 seconds of work
- Rest 20 seconds
- Exercise #2: Alternate every other round with sit-outs & kneeling med ball slams – 20 seconds of work
- Rest 40 seconds
***After 6 Rounds Rest 3 minutes and stretch something tight
4 Rounds of:
- Exercise #1: Barbell Hang Cleans – 30 seconds of work
- Rest 15 seconds
- Exercise #2: Alternate between toe taps on med ball & underhand MB Wall toss – 15 seconds of work
- Rest 30 seconds
PART II: Strength Endurance
Workout A – 40:20 x 2-3 Rounds
(switch sides after 20 seconds work)
- staggered push ups
- kb windmills 1/2 knee (L/R)
- med ball lateral wall – toss
Workout B – 40 second “GO’S” x 2-3 Rounds
- kb alternating cossack squats
- push up planks
- rower
- wall sit w. kb
- pull-ups
- curtsy lunge w. plate OH
- burpees