Exercise | Sets | Reps | Rest |
Mobility + Activation | |||
Wall slides | 2 | 10 | |
Knee drivers | 2 | 10ea | |
Quadruped thoracic rotation | 2 | 10ea | |
Sit to stand | 2 | 10 | |
Calf raises | 2 | 20 | |
PVC squat | 2 | 10 | |
3-way band pull | 2 | 10ea | – |
Mini AMRAPs | |||
A1- Tire sledgehammer | 7 mins | 8ea | |
A2- Iso. Pull-ups | failure | ||
A3- F/B line hops | 20ea | – | |
B1- Band squat to row | 7 mins | 15 | |
B2- Alt. SA KB swing | 5ea | ||
B3- X hops | 10 | – | |
C1- DB curl to press | 7 mins | 10 | |
C2- Mtn. climbers | 15ea | ||
C3- Dbl. knee tuck jumps | 5 | – | |
D1- Goblet 1-1/4 squat | 7 mins | 10 | |
D2- Rower sprint | 10 cals | ||
D3- Bosu up-up-down-down | 20 | – | |
Abs | |||
High pledge plank | 3 | 12ea | |
Lying leg raise | 3 | 12 | |
Plank w/ opp. Hip tap | 3 | 12ea | 60″ |