Free
Warm Up/Mobility
Warm-up
Banded Heel Cord
Low Back Smash
Low Back Smash
2 Rounds
10 Boot Strapers
10 Scap Push Ups
10 "Perfect Stretch"
(Samson Lunge + Hamstring String Stretch + Spiderman, Switch Sides)
into…
3 Rounds
:30 Jump Rope**
(1st rnd – Singles, 2nd rnd: Higher jumping, 3rd rnd: Penguin Taps)
12 KB Sumo RDL
10 Kip Swings
24 Alt Reverse Lunge
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 20 Min
10 Push Ups
15 KB Swings (70/53)
20 KB Goblet Reverse Lunge
100′ KB Suitcase Carry*
*Switch Hands at 50′
10 Push Ups
15 KB Swings (70/53)
20 KB Goblet Reverse Lunge
100′ KB Suitcase Carry*
*Switch Hands at 50′
Finisher
Metcon
4-5 Sets
6 "Squat Rotations"
(Air Squat, Lunge (R + L) Cossack Squat (R + L) = 1
12/12 Clam Shells
10 Tempo Glute Bridge (3’s)
6 "Squat Rotations"
(Air Squat, Lunge (R + L) Cossack Squat (R + L) = 1
12/12 Clam Shells
10 Tempo Glute Bridge (3’s)