| Warm Up |
| – 2x: Lateral lunges > + inch worms < – 2x: Hip lifts x 10 + Band pull apart x 15 – 2x: High knees > + butt kicks < + Frog hops > – 5 minutes: lightly weighted lateral lunges x 8 + SL RDL on mat x 5/5 + dive bomber push ups x 5 |
| Strength |
| – High/Low carry > switch < – Feet on wall shoulder taps x 12 – Hanging alt. Leg lifts x 12 – ½ kneeling behind head tri. Ext x 12/12 Pt 2. – Partner banded back pedal >< – Pistol squats x 5/5 (scale as needed) – Wide stance KB DL x 10 |
| Work |
| EMOM: Min 1: 8 KB Swings + 12 squat jumps Min 2: Sprint >< + side shuffle >< x 2 Min 3: DB Power Clean x 5 + DB Squats x 5 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!