Exercise |
Sets |
Reps |
Rest |
Mobility |
|
|
|
Mod. Froggie to stand |
1 |
10 |
|
Cat/cow |
1 |
15 |
|
Knee drivers |
1 |
10ea |
|
Wall slides |
1 |
15 |
– |
|
|
|
|
Partner Monster band W.U. |
|
|
|
Forward walk |
2 |
1L |
|
Backward walk |
2 |
1L |
|
Forward bounds |
2 |
1L |
|
Lateral walk |
2 |
1L each |
|
Lateral bounds |
2 |
1L each |
– |
*Partner 1 goes through everything, then partner 2 goes* |
|
|
|
|
|
|
|
Ladder |
|
|
|
A1- Dbl. KB clean |
|
10…1 |
|
A2- Froggies |
|
10…1 |
– |
|
|
|
|
EMOM |
|
|
|
M1- TRX SL squat jumps |
4 |
10ea |
|
M2- Tire flip |
4 |
4 |
|
M3- Plate OH walk |
4 |
2L |
|
M4- Bike sprint |
4 |
30″ |
|
M5- Landmine squat to press |
4 |
15 |
– |
|
|
|
|
Abs |
|
|
|
B1- Side plank |
3 |
30″ea |
|
B2- Lying leg raise |
3 |
15 |
|
B3- Spiderman plank |
3 |
10ea |
60″ |