WARMUP (15):
Row:
3 Min (Easy)
Rest 30"
2 Minutes (Moderate)
Rest 30"
1 Minute (Hard)
T-Spine & Shoulder Mobility (Prone Swim)
LOWERBODY STRENGTH (15)
Ever 2 Minutes For 12 Minutes
0-2: Front Rack Support
2 - 4: Front Rack Lunges
CONDITIONING (25)
6 Sets
4 Box Jumps + 4 Broad Jumps
Prowler Push (Light)
40" Very Slow Air Squats (6 - 8 Sec Per Rep)
Rest 60 Seconds
STRETCH
Hamstring on Box with Kettlebell
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