WARM UP
:60 singles + 4 x’s ladder high knees + 5 air squats + 5 HR pushups
:60 singles + 4 x’s ladder icky shuffle + 5 air squats + 5 HR pushups
:60 singles + 4 x’s ladder lateral high knees (2/2) + 5 KGSU + 5 supermans
:60 singles + 4 x’s ladder wide-outs + 5 KGSU + 5 supermans
MOBILITY
:60/60 pigeon pose
:60 down dog cobra
:60 Childs pose
STRENGTH
A. Series:
- 5/5/3/3/3 box/back squats (115/135)
- 10 db squat jumps
- 10/10 – 1/2 knee lateral med ball throw
- rest :60
B. Series: EMOM x 18 min (6 rounds)
- M1 – 5/5 alt. db snatch + 5/5 split lunge jumps
- M2 – 5/5 SA db thruster + 5 down dog pushups
- M3 – 20 plate sit-ups