Movement Prep:

2 rounds

  • Contralateral Dead bug x 60 seconds
  • rest 10 seconds
  • Single arm plank position DB row* x 40 seconds
  • rest 10 seconds

*20 seconds on each arm

 

Warm-up:

2 rounds:

  • 10 Banded See Saw step
  • 20 Bear Crawl Touch
  • 10 Push Up
  • 20 Russian KB swing
  • 30 seconds Passive Hang

 

Fun:

  • 5 Min to establish 1 RM Box Jump and max height wall ball

 

Conditioning:

"Jackie Meets Diane"

21-15-9

  • Handstand Push-ups
  • Row (For Calories)
  • Thrusters (45/35)
  • Pull-ups
  • Deadlift (225/155)

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