WARM UP

(8-10 min)

Chipper Warm up

50 Singles
10 kb goodmornings
10 down dog to cobra
50 singles
5/5 rev. lunges
5/5 active sampson
5/5 lateral lunge & reach behind
50 singles
10 DB I’s (3-10 lb)
10 DB Y’s
10 DB T’s
50 singles
1L bear crawl
1L crab walk
10/10 plank thread the needle
50 singles

MOBILITY

:90/90 SMR lats
:60/60 banded lat stretch

PART I.

(21 min)

a) 30:15 x 4 Rounds

• alternating KBS + KGSU

rest 1:00 (after 4 rounds)

b) 30:15 x 4 Rounds

• alternating HEAVY KB clean + slide board abs

rest 1:00

c) 30:15 x 4 Rounds

• alt. modified (use bar on rig) pistol squats + plank push-ups (plank only for modification)

rest 4:00 before starting Part II.

PART II.

10-9-8-7-6-5-4-3-2-1 shuttle sprints

+

10 of CORE PICKEM – you can choose 10 reps of any of the following after completion of each round of shuttle sprints (SET UP CORE STATIONS IN-FRONT OF DB RACKS)

• hollow rock hold for 10 seconds
• KB postural sit-ups
• v-ups
• side plank crunches L/R
• mermaid sit-ups L/R