Warm Up |
– 3x: 30s bike/Ski + push up step through x 8 + superman pull down x 10 – 3x: 30s dead hang + 20s WFHSH or free standing – 3x: half kneeling windmill x 5/5 (light) + thread through x 8/8 + leg elevated hamstring stretch x 20s/20s |
Strength |
Complete for 15-20 minutes: – Upside down carry/Farmer carry R>/L< – KB Snatch x 6/6 (work technique) – parallel squat halos x 12 alt. – pull ups x 8-10 – body saw x 8 |
Work |
Remaining time: – Blue awning run – Wall walks x 3 – Hanging side to side knee tucks x 10 – Slamball slams x 10 – light plate OH heels elevated squats x 10 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!