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2-3xs:
10/8 Cal Bike or Row
10ea. Straight Leg Bear Crawl
10ea. Duck Walk
10 Wall Squats
10 Scap Push Up
:30sec Plyo Skier
Prime 1x:
8/6 Cal Bike or Row
6 Back Squat (workout weight)
6 Hand Release Push Ups
6 Box Jump
8/6 Cal Bike or Row
AMRAP 20 min
20/17 Cal Bike
20 Back Squat (135/95)
20 Hand Release Push Up
20 Box Jump Over (24/20)
Goal: 4 Rounds
AMRAP 20 min
15/13 Cal Bike
15 Back Squat (115/75)
15 Hand Release Push Up
15 Box Jump Over or Step Over (24/20)
Goal: 4 Rounds
AMRAP 20 min
400 meter Run or 2 min Jump Rope
20 DB Squat (50’s/35’s)
20 Hand Release Push Up
20 Box Jump Over (24/20)
Goal: 4 Rounds
AMRAP 20 min
400 meter Run
20 Air Squat
20 Hand Release Push Up
40 Alt. Toe Taps
Goal: 4 Rounds
3 Rounds For Quality
20 Shoulder Tap
:20 sec Handstand Hold
50′ Handstand Walk
Notes: Rest as needed between exercises and rounds.
2-3xs :20-:30sec each:
3-Way Hip Stretch
