WARMUP
2-3 SETS*
1 min Cardio
30 Jumping Jacks**
10 Alt. Forward Lunges w/ Twist
30 Single Unders
5 Slow Scap Push-Ups
5 Up Downs
30 Single, Double, or Crossovers Attempts
10 Hanging Knee Raises or Tuck-Ups***
-No Additional Rest b/t Sets-
*Primary Goal is Prepping Shoulders & Bounding
**Alternate Bringing Hands Down in Front / Behind Body
***Option for Kipping Knee Raise in Sets 2 & 3
WORKOUT
AMRAP x 20 MINUTES
10 Toes to Bar
20 Up-Downs
30 Walking Lunges
40 Double Unders or Crossover Singles
100′ KB Suitcase Carry (Athlete Choice)*
*Switch Hands at 50′ mark
(Score is Rounds + Reps)
FINISHER
2-3 SETS
8/8 DBL KB Single Leg RDL
12 SLOW Weighted Good Mornings*
8/8 Single Leg Glute Bridge-Up
-Rest As Needed b/t Sets-
*Option to use Plate, Empty Barbell, or Body Weight.
(No Measure)