| Exercise |
Sets |
Reps |
Rest |
| Mobility |
|
|
|
| BB triceps smash |
1 |
60″ea |
|
| Sit-to-stand |
1 |
15 |
|
| FR snow angels |
1 |
15 |
|
| FR spinal wrap around |
1 |
15 |
|
| Knee drivers |
1 |
10ea |
– |
|
|
|
|
| Partner Band W.U. |
|
|
|
| Fwd. walk |
2 |
1L |
|
| Lateral walk |
2 |
2L |
|
| Backward walk |
2 |
1L |
|
| High knees |
2 |
1L |
– |
|
|
|
|
| EMOM |
|
|
|
| M1- Mtn. climbers |
4 |
20ea |
|
| M2- Alt. SA KB swing |
4 |
10ea |
|
| M3- Shuffle w/ hop-up |
4 |
8W |
|
| M4- Plate OH hold |
4 |
40″ |
– |
|
|
|
|
| Ladder |
|
|
|
| A1- Burpees |
3 |
19/16/11 |
|
| A2- MB OH throw |
3 |
19/16/11 |
|
| A3- Triceps dips |
3 |
19/16/11 |
30-60″ |
|
|
|
|
| Singles |
1 |
200 |
– |
|
|
|
|
| Abs |
|
|
|
| Partner throwdowns |
3 |
10 |
|
| Partner plank and clap |
3 |
10ea |
30″ |
