WARM UP
5 Minutes General Mobility
-then-
E:30 on :30 x 5 Minutes:
- 2 down back sprints
MOBILITY
:30/:30 hip/leg swings
1:00/1:00 calve stretch
1:00/1:00 static hamstring stretch
PART I.
EMOM x 30 Minutes:
- M1 – 10 hanging leg raises
- M2 – 8 stiff legged barbell deadlifts
- M3 – 12 bicep curls
- M4 – 12 cossack squats
- M5 – 8 pull-ups
- M6 – 12 db skull crushers
PART II.
12 Min AMRAP
- 15 wall ball
- 100 singles
- 15 plate sit-ups
- 100M sprint