Movement Prep:

2x:

  • 1:00 Dead Bug Hold
  • 1:00 Side plank w/ Hip Drop and reach (30 seconds per side)

Warm-up:

A) 1x:

  • 2 minute Row
  • 2 minute See Saw to Vertical Jump

B) 2x:

  • 10 Spiderman Steps w/ Vertical Reach
  • 10 Russian KB swings
  • 10 Goblet Squats + 10 second hold on last rep only

C) Barbell Warm Up #1

Strength:

1-1-1-1-1-1-1 Squat Clean

Conditioning:

  • 3 Min Row for Calories
  • 3 Min Rest
  • 3 Min Ski for Calories
  • 3 Min Rest
  • 3 Min Burpees
  • 3 Min Rest

Score Calories + Reps

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