WARM UP

(10 Min)

50 singles
10 pvc pass throughs
10 down dog cobras
50 singles
4/4 active sampson
4/4 lateral lunges
50 singles
10 pvc lateral flexion stretch (side bends)
10 supermans
50 singles
10/10 arm circles
10/10 plank w. arm reach

MOBILITY

(6 min)

:90/90 SMR Lats
:90/90 SMR Piriformis

PART I.

EMOM x 15 Min

M1 – :30 Rower
M2 – :20 Kettlebell Swings
M3 – 5L (turf width) 25lb plate push
M4 – 25 Air Squats
M5 – 2 Down back sprints on turf

*REST 4 Minutes Between PI/PII.

PART II.

(20 min)

20:20 x 4 Ea

#1 – db hang squat clean press + air bike
Rest 1 Minute after 4 Rounds
#2 – alternating prisoner lunges + sit-outs
Rest 1 Min.
#3 – wide-outs + inverted barbell rows (hanging from bar)
Rest 1 Min.
#4 – KBS + leg raises
FINISHED