WARM-UP
2 rounds:
:30 light jog
:30 butt kicks
5/5 Windmils
10 Alt Spider-Man lunges e/s
10 Alt Samson Stretch
10/10 quadruped fire hydrants
20 shoulder taps
CONDITIONING
Running clock
@0:00
4 min AMRAP
10 McGill Curl Up w/ raised Elbows (s: elbows down)
30 (weighted) Russian Twist (1/1)
Rest 1:00
4 MIN AMRAP
12 Prone Cobra
12 Leg Lifts (arms at side)
Rest 1:00
6 min EMOM
- Sprawls
- :45 45 degree Incline Plank
Rest 1:00
4 rounds
15 cat cows
8 side Planks w/ reach through e/s
20 mountain climber 1/1
Cool Down
Mobility:
2rds:
1:00 V sit
1:00 standing Forward Bend