WARM UP
2 Groups:
a) 2 Min Air Bike
-rest :60
b) 20:10 x 2 Rounds: wide – outs + wide step mountain climbers
-rest :60
c) 30:15 x 4 Rounds (EVERYONE TOGETHER)
- rotational push ups + air squats
MOBILITY
:30/30 F:B leg swings
:30/30 side – to – side leg swings
:60/60 calve stretch
PART I.
5 RFT
- 10 Lunge + Lunge + Inch worm
- 10 roll back v-reach or 10 roll back to get up
- :30 side plank each side
- 15 jump squat + pulse
- 20.20. med ball foot taps
PART II.
30:15 x 3 Rounds Ea. (complete all 4 rounds of one grouping before moving to next)
a) hollow rock holds + plank push up
rest :60
b) cal rows + over the rower jumps
rest :60
c) kneeling med ball slams + alt. kb rdl
rest :60
d) med ball SL raise & crunch + supermans
rest :60