Mobility:
Banded Walk Series

Warm-up:
2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Russian KB Swings
  • 10 Push-ups
  • 200m Row

Strength:
8 Min E2MOTM
7-7-7-7 Ring Push-ups

Conditioning:
3 Rounds of 1 Min Each

  • Weighted Sit-ups (16/10)
  • Pistols
  • KB Round the Worlds (24/16)
  • Box Jumps (24/20)
  • Dumbell Snatch (55/35)
  • Rest

Scaling:
Regular sit-ups and air squats instead of pistols