WARM UP
50 singles
10 pvc pass throughs
10 down dog cobras
50 singles
4/4 active sampson
4/4 lateral lunges
50 singles
10 pvc lateral flexion stretch (side bends)
10 supermans
50 singles
10/10 arm circles
10/10 plank w. arm reach
MOBILITY
:90/90 SMR Lats
:90/90 SMR Piriformis
The “O”PART I.
8 Rounds:
- 15 BB Hang Clean
- 15 EA Sit-Outs
- 15 total DB Lunges
- 15 Cal Rows
- 15 BB Dead Lifts
- 15 Cal Bike
- 15 BB Push Jerk
- 15 EA Mountain Climbers
The “O”PART II.
7 Rounds:
- 15 Empty bar bicep curls
- 15 KGSU
- 15 banded bicep curls
- 15 Leg Drops
- 15 Bench dips
- 15 Ea Side Bicycle Abs
- 15 Banded tricep ext.