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WARM-UP
2 ROUNDS
:30 Jog or walk in place with high knees
10 Kang Squats + Good Mornings
10 Alt Pigeon Stretch w/ 2 sec hold
10 Scapula Push-ups (forearms) +20 shoulder taps
8 Tempo Air Squats @ 35x1
RESISTANCE
3 RNDS
20 SINGLE LEG RDLS (10 EACH LEG)
20 FRONTAL TO LATERAL SHOULDER RAISES
20 WEIGHTED INCLINE GLUTE BRIDGES (FEET ON CHAIR)
CONDITIONING
EMOM 24 of:
Min 1: 14 DB/KB/Odd Object Zombie Front Squats
Min 2: :30 Sec Straight Arm Reverse Plank
Min 3: 16 DB/KB/Odd Object Deadlift
Min 4: 24 DB/KB S/A alt. Snatch
CORE
2 Min Amrap- Flutter Kicks rest 1:00
2 Min Amrap- Scissor Kicks