WARM UP 2X'S:

  • Up and Back: Bear Crawl
  • up and back High knees
  • up and back Butt Kicks
  • up and back Ground Kongs
  • 10 Air Squats
  • 10 Ring Rows 
  • 10 PVC Pass throughs 

 Mobility:
90 sec each side; LAX Ball Internal/ external ROM- tack and smash 

Strength:
3X10 AB Wheel Roll Outs
3X10 Weighted Good Mornings

Workout:   
Four Rounds for Time:
10 Pull Ups
10 Burpees
10 Heavy Kettle Bell Swings 24/20K

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