WARM-UP
2 ROUNDS
100 METER JOG
INCHWORM WALKOUTS
5/5 SA DB BENT OVER ROWS
10 ALT. SDB AROUND THE WORLDS
10 GLUTE BRIDGES
INTO…
2 ROUNDS
100 FT SUITCASE CARRY (OUTSIDE)
5 UP DOWNS
5/5 SA UPRIGHT ROWS
10 SDB CURLS
10 ALT. LUNGES
WORKOUT
AMRAP X 25 MINUTES
100 METER DB SUITCASE CARRY (ATHLETE CHOICE MODERATE)
10/10 SINGLE ARM SUPPORTED DB ROWS
20 DB GLUTE BRIDGES
100 METER RUN
10 REPS OF LUNGE + LUNGE + UP DOWN
20 SINGLE DB CURLS
20 BANDED FACE PULLS
100 METER RUN
COOL DOWN
2-3 SETS FOR QUALITY
5 UP-DOG TO DOWN-DOG
10 ALT. 90/90 HIP ROTATIONS
15 BANDED W’S
