Warm Up

(10-15 min)

Mobility Bar Warm up: 10 Ea movement per side

• good mornings, cork screw, behind neck squat + press, 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(23 minutes)

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
• Rest 30 seconds

PART II: Strength Endurance(20-25 min)

Workout A – 40:20 x 2-3 Rounds

(switch sides after 20 seconds work)

• staggered push ups
• kb windmills
• 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
• jump rope