WARM UP
a. 3 rounds of 30:15 – med ball foot taps + air squats
-rest 60 sec
b. 3 rounds of 30:15 – med ball dead lift + med ball push ups
-rest 60 sec
c. 3 rounds of 30:15 – med ball slams + alternating lunges
-then-
:60 Childs pose
:60/:60 reverse hurdler stretch
PART I.
Every 2 min on 2 min for 14 minutes perform:
- 7 pullups
- 10 plank pushups
- 13 hollow rocks
PART II.
a. 2 Rounds of: 2/2 Turkish get ups + 2 lengths OH farmer (moderate)
rest 60 sec after the 2 rounds
b. 2 Rounds of: 8/8 KB windmills + 2 lengths front rack carry (Heavy)
rest 60 sec after the 2 rounds
c. 2 Rounds of: 8/8 SA KB sit-ups + 2 lengths farmer carry (Heavy)
rest 60 sec after the 2 rounds
d. 2 Rounds of: down/back turf front rack kb lunges + 15 wall ball
rest 60 sec after the 2 rounds
e. 2 Rounds of: 10/10 SL KB RDL + 30 seated kb ab twist