WARM UP
20:10 x 4 Ea:
a) wide-outs + air squat – calf raise
rest 1:00
b) plank & reach + KGSU
rest 1:00
c) supermans + alt. side lunges
rest 1:00
MOBILITY
:90 Childs pose
:60/:60 banded lat stretch
STRENGTH
3 Rounds Of:
- 8 sumo deadlift high pull
- 15 double kb shoulder shrug
- MMF bench dips
- rest :90
CONDITIONING
4 Rounds:
- sprint 400M or Row 500M
- max push-ups (without pause or stopping)
- max inverted bar rows
- rest 3:00
- cash-out: last round with 1/2 your age in burpees