WARM UP

20:10 x 4 Rounds:

a) alt SL squat + wide-outs
rest 1:00
b) bird dogs + KGSU

MOBILITY/FLEXIBILITY

1:00/1:00 pigeon pose
1:00/1:00 couch stretch
1:00 Childs pose

MIXED FUNCTIONAL CIRCUITS

A. :40 Go’s x 3 Rounds:

• SL box squats – R
• SL box squats – L
• rower
• alt. SL RDL – db bicep curl
• lateral line hops
• feet elevated TRX/Ring rows

B. :30 Go’s x 3 Rounds:

• alt. strict kb press
• wall leaning stationary sprint
• ball db skull crushers
• med ball slams
• plate OH sit-ups
• side shuffle (turf width)

C. :20 Go’s x 3 Rounds:

• alt kbs
• jumping jacks
• air squat – calf raise
• sit-outs