(Mobility/Short Strength/Medium Metcon)
Movement Prep: (10 Min)
2 Rounds of...
5 Single Leg Kettlebell Deadlift (Per Side)
10 Side Plank Clamshells (Per side)
10 Windshield Wipers (10 Per side)
Warm-up: (10 Min)
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian/ Swings/American Swings
10 Hanging Shrugs/Kip Swings
NOTE: First movement is first round, second is second round
Strength: (15 Min)
NOTE: Warm-up with PVC, then go to unloaded bar, then get into working sets.
Conditioning: (25 Min w/16 Min for workout)
"Tabata Something Else"
8 Rounds of Tabata for each movement
Score Total Reps
NOTE: Make sure proper scaling is acheived with Pull-ups and Push-ups - suggest not using full 20 seconds for these movements - break into two smaller sets that fit within the 20 seconds.
Low reps, Ring Rows, Elevated Push-ups