WARM-UP
AMRAP X 4 MINUTES
10 ALT. LUNGES
10 ALT. COSSACK SQUATS
10 SCAPULA PUSH-UPS
FUNCTIONAL STRENGTH
3 SETS FOR QUALITY
3:00 RUN,BIKE, ROW
INTO…
20 ALT LONG LUNGES
10 ALT. COSSACK SQUATS
10 REPS OF I-Y-P W/ SMALL PLATES
-WALKING REST 2:00 OR DYNAMIC STRETCHING 2:00 B/T SETS-
BODYBUILDING
FOR TIME
4 ROUNDS
10 DB POWER CLEANS(ATHLETE CHOICE,MOD)
20 UP-DOWN BOX STEP OVERS
-REST 2:00-
4 ROUNDS FOR TIME
10 DB PUSH PRESS
75 DOUBLE UNDERS
