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WARM-UP
2x:
1:00 jog
6 glute bridge (:02 pause at top)
6 relax to hollow hold (:02 hold)
6 alt. superman 6 child’s pose rock backs
8 hip circles in lunge (each way)
8 t-spine rotations (each way) 8 cat/cows
8 shoulder taps
8 alt. reverse lunge and twist
8 split squats (each leg)
8 kang squats
8 lateral hops
8 fwd/back hops
CONDITIONING
For time:
5 wall walks/15 Pike Pushups or 20 SHSPU
50 sit-ups
50 pistols or single leg squats to a bench
25 Alt Single leg V-Up w/ Tuck up (1+1+1 =1)
50 Goblet Squats KB/DB/Challenging Obj.
5 wall walks/ 15 Pike Pushups or 20 SHSPU
Accessory:
Accumulate 2:00 Wall Sit
Accumulate 3:00 Plank
2:00 Butterfly Stretch