WARM UP
5 Minutes General Mobility/Dynamic Flexibility
+
2 Rounds:
:30 pvc OHS
:30 pvc good-mornings
:30 pvc pass throughs
MOBILITY/FLEXIBILITY
:60/60 banded lat stretch
:60/60 banded pec stretch
:60 Childs pose
STRENGTH CIRCUITS
Circuit A – Push/Pull (40:20 x 4 Rounds)
- db squat clean + press
- chin-ups
- trx SL squat jumps (:20/20)
- slide board leg curls
- banded tri-ext
Circuit B – Push/Pull (40:20 x 3 Rounds)
- alt. db chest press
- underhand grip bent over db rows
- db step up – hammer curl
- close grip push ups
Circuit C – Core (30:15 x Rounds for time left)
- 35lb-45lb strict plate sit-ups
- stability ball stir the pot
- supermans