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GENERAL WARM UP 5-13minutes
1 Round:
–10 Bootstrapper
–10ea Sky Reach
–10ea Alt. Plank Shoulder Taps w/ a :01sec pause at the top of each rep
–15 Scap Push Up
–5 Push Ups
–8 Tempo Air Squat (tempo is :03sec down & up)
1 Round:
–5ea Spiderman + Rotation
–10ea Knee Push Away
–10ea Alt. Plank Shoulder Taps w/ a :01sec pause at the top of each rep
–10 Alt. Barbell Back Rack Reverse Lunges
–10 Narrow Stance Back Squat
–10 Good Morning
20 Minutes to find a 1 Rep Max
15 Minutes to find a 1 Rep Max.
2xs:
-6ea Bulgarian Split Squat + Rockback
1x:
–2min per side Foam Roll Quads
