WARM-UP
4 SETS (10:00 CAP)
1:00 CARDIO
10 SAMSON LUNGES
5 INCH WORM + PUSH-UP
10 BIRD DOGS
5/5 COSSACK SQUATS
WORKOUT
4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK…
2:00 CARDIO CHOICE
1:00 DBL KB OR DB FRONT RACK HOLD 9ATHLETE CHOICE, MOD-HEAVY)
8/8 SINGLE DB OR KD SUITCASE SPLIT SQUATS(ATHLETES CHOICE) WALKING RECOVERY IN REMAINING TIME*...
*PRACTICE NASAL BREATHING DURING RECOVERY
COOL DOWN
FOR RECOVERY
2:00 STRADDLE POSE
2:00 FORWARD FOLD
2:00 OLYMPIC WALL SQUAT