Pre-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
Warm up: 3x
Bike/Skie 20s/10s off
50 Mountain climbers
Strength: 3x
5-10L/R Landmine Hack squat
5-10L/R Landmine Row
COTD:
3 rounds each: Complete all 3 round before moving to the next circuit. (300M run between circuits)
Circuit 1:
15 KB stiff leg DL
15 burpees
20 walking lunges
300M Run
Circuit 2:
15 KB sumo DL
20 Weighted sit ups
300M Run
Circuit 3:
20L/R Banded donkey kicks
20L/R Banded fire hydrants
20L/R Banded side-lying hip/glute lifts