Warm Up
(15 min)
3 Sets of 20:10 increasing speed each round
A:
- Air squat to calf raise (slow-medium-fast)
- Hip bridges (slow-medium-fast)
- Wall sit w. arm slide (medium speed)
B:
- Froggers (slow-medium-fast)
- Scap push ups (medium)
- Fire hydrants per leg (medium)
Mobility
2 sets :20s each
- arm circles x 2 directions
- roll back to v – reach
- seated pretzel x 2 directions
PART I: STRENGTH
A. 10 minutes of:
- 5 deadlifts
- 5 barbell push ups
- 5 seated leg tucks
B. 10 minutes of:
- 10 underhand barbell rows
- 5/5 SL KB RDL
- 21’s w. easy curl bar
- 5/5 kb goblet squat w. knee lift
PART II: CONDITIONING
20 minute AMRAP
- 4 width plate push
- 14 opposite arm/leg raise
- 4 cal row
- 14 planks w. toe rock
- 4 lengths sprint + back peddle
- 7/7 side plank w. leg raise
- 7/7 power step ups