Warmup:
3:00 blood Flow
Then
2x:
15 AIr Squats
10 Curtesy Squat
8 Cossack Squats
2x:
1 wall walk +
Shoulder Primer
3 Sets for Quality:
:30 Gymnastics Plank
100’ DBL KB OH Carry
Strict Press
Build to a challenging double
Conditioning:
Every 3min x 5rd:
10 Double KBS (35/25)
20 AbMat Sit-ups
30 Air Squats
Intent: Intensity level. High. Lower body focus. Three modality combination.
The double KBS and Body Weight movement will force you to work harder in a shorter amount of time
