Stupendous
Warm Up/Mobility
Warm-up
2-3 Sets
1:00 cardio
40 single unders
20 step back lunges (total)
10 alternating v ups
10 hanging scap retractions
5 kip to swing
1:00 cardio
40 single unders
20 step back lunges (total)
10 alternating v ups
10 hanging scap retractions
5 kip to swing
Workout Prep
1 Set: (at workout pace)
20 Double Unders
10’ Double Front Rack Walking Lunge (at workout weight)
5 Toes to bar
Metcon
Time Cap 20:00
Metcon (Time)
3 Rounds
100 Double Unders
100’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
15 Toes to bar
100 Double Unders
100’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
15 Toes to bar
Finisher
Metcon
2 Rounds
20 Banded Glute Bridge
15 Single Arm Bent Over Row R/L (Moderate)
1:00 Side Plank R/L
15 Cuban Press (Light)
20 Cossack Squat
20 Banded Glute Bridge
15 Single Arm Bent Over Row R/L (Moderate)
1:00 Side Plank R/L
15 Cuban Press (Light)
20 Cossack Squat
Post Workout Mobility
1:00 Couch Stretch (Each Side)
2:00 Child’s Pose
2:00 Child’s Pose