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Bike or Row:
3-min
2xs:
10 Bootstrappers
10 High Knee Tuck + Lunge & Twist
:30sec ea. Single Leg Balance
:20sec ea. Side Plank
5ea Single Arm DB Thruster (light)
3 Rounds For Quality
10 Single Arm Deadlift (right)
50′ Suitcase Carry (right)
10 Single Arm Thruster (right)
20/17 Cal Bike or Row
10 Single Arm Deadlift (left)
50′ Suitcase Carry (left)
10 Single Arm Thruster (left)
Notes: Athlete chooses the weight.
Same
3 Rounds For Quality
20 Single Leg Glute Bridge (right)
:30sec Side Plank (right)
10 Jumping Lunges
400m Run
10 Jumping Lunges
:30sec Side Plank (left)
20 Single Leg Glute Bridge (left)
3 Rounds for Quality
Banded Plank: :45 sec
Superman x 10
Bar Hang x :30 sec
Couch Stretch:
1-2min ea. Side
Forward Fold:
2min
