WARM UP

5 Min Empty Sled Push Relay

-then-

:90/90 smr IT bands
:90/90 smr glutes

PART I.

A. 70-80% Effort for 14 Minutes:

• a1. 2:00 rower, bike, tm
• a2. 8 double kb clean squat + press
• a3. 12 dbl kb rdl
• a4. 15 butterfly sit-ups

B. 90-100% Effort for 10 Minutes:

• b1. 100 singles
• b2. 10 kbs
• b3. 5 burpee box jump overs

PART II.

C. Core Series:
(40:20 x 3 Rounds)

• c1. side plank – r
• c2. side plank – l
• c3. plank push ups
• c4. mermaid sit-ups – r
• c5. mermaid sit-ups – l
• c6. med ball sit-ups
• c7. med ball Russian twists