Warm-up (20)
Shoulder MOB
Min 1: 10, 15, 20 Goblet Squats
Min 2: 20 Alternating H2H Swings
Min 3: 10 Push-ups/Dynamic Sit-ups or Prone Plank
Min 4: Rest
Min 1: 8R & 8L KB Front Squats
Min 2: 5 - 8 R RDLs
Min 3: 5 - 8 L RDLs
Min 4: Rest
Min 1: 5 - 8 R & L KB OHS or Fwd Lunge
Min 2: 5 - 8 R Windmills
Min 3: 5 - 8 L Windmills
Min 4: Rest
Conditioning (20)
3 Min AD for max Cals (Goal 45)
Then,
5 Rounds for Individual Time:
10 Push Press 95 - 105/50 - 55
10 Burpee Box Jump Overs/Modified Burpees
Rest 1:00 Minute
Stretch (10)
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