Warm-up:
Foam Roll Problem Area
Roll Over to V-Sit
Band Walks – Hand & Monster Walks
PVC Dislocations & Presses
PVC Leg Kicks & Sweeps
PVC Torso Twists at All Angles
Cosak Lunges
Warm-up continues:
1/2 mile run
6 mins stations with 1 min rest
A:
Sled push down
KB Farmer carry back
Sprint back down to sled push back
B:
10 KB DL
10 KB Squats
2 KB Seated rope pulls
1 Rope climb/5 HOH
C.
20Y Banded sprints
6-180 Rotational burpees
20 Toe taps
2 Min rest
On my count- Abs Yay!
3 x with 1 min break:
A: Scissors w/6 in holds
B: mountain climbers
C: X’s
D: Planks
Burnout: 20L/R each
Banded donkey kicks
Banded fire hydrants
Banded side lying hip/glute lifts
Moby flower song