WARM UP
- 10 HR pushups
- 10 supermans
- 10/10 high plank hand taps
- 10 windshield wipers
- 10/10 wide step mountain climbers
- 10 close grip pushups
- 10 crunches with feet up
- 10 total side lunges
MOBILITY
:60 Childs pose
:60/60 upright fig. 4 glute stretch
STRENGTH CONDITIONING
A. EMOM x 14 Min
- M1 – 6 barbell front squats
- M2 – 50 singles
REST 3:00
B. EMOM x 14 Min
- M1 – 12 KB Deadlifts
- M2 – Row until :30 mark
REST 3:00
C. EMOM x 14 Min
- M1 – 8 over the box jumps
- M2 – 3 down back sprints