Exercise |
Sets |
Reps |
Rest |
Mobility |
|
|
|
BW dead bug |
2 |
5ea |
|
Bottom squat hold |
2 |
30″ |
|
Table top to squat |
2 |
3ea |
|
Band int. shoulder rotation |
2 |
10ea |
|
Band ext. shoulder rotation |
2 |
10ea |
|
|
|
|
|
AMRAP W.U. (5 minutes) |
|
|
|
Empty sled push |
|
1L |
|
Jam ball pick up and drop behind shoulder (alt. shldrs.) |
|
5ea |
|
Bear crawl (Forward/Backward) |
|
3ea/3ea |
|
Jam ball OH press |
|
10 |
– |
|
|
|
|
Stretch |
|
|
|
Standing criss-cross hami stretch |
1 |
45″ea |
|
Child’s pose |
1 |
60″ |
|
|
|
|
|
Hurricane |
|
|
|
A1- Run |
3 |
1/2 building |
|
A2- Band triceps push-down |
3 |
15 |
|
A3- SA KB clean |
3 |
10ea |
|
A4- Hop-ups |
3 |
15 |
– |
|
|
|
|
B1- Run |
3 |
1/2 building |
|
B2- 1/2 kneeling alt. SA lat. Pulldown |
3 |
10ea |
|
B3- KB swing |
3 |
15 |
|
B4- High plank jacks |
3 |
15 |
– |
|
|
|
|
C1- Run |
3 |
1/2 building |
|
C2- Band chest flies |
3 |
15 |
|
C3- KB goblet squat to OH press |
3 |
15 |
|
C4- Bosu skier jumps |
3 |
12ea |
– |
|
|
|
|
Abs |
|
|
|
D1- “V” sit |
3 |
30″ |
|
D2- Plank w/ lat. Toe tap |
3 |
10ea |
|
D3- 1/2 kneeling windmill |
3 |
10ea |
1′ |