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Warmup:
2:00 easy blood flow or mobilization
Into
2 rds:
50’ lunge and rotations
10 cat cows
15 Banded Squats
Monostructural conditioning:
5 rounds:
10 cal ski
10 burpees
5 rounds:
10 cal row
10 KBS (70/53)(53/35)
5 rounds:
10 cal bike
10 Goblet Squats
Intent: complete as written. move at a pace you can sustain. You must complete 5 rounds entirely before moving down the ladder. Pace accordingly and just breathe. Consider this a nice flush.
Core + Pump:
3 sets
5 Tempo DB Floor Press @ 5131
10 Plyo Push-ups
20 Banded Tricep Ext
Rest 1:00 Between Sets