A) Warm up

  • 8 PVC Shoulder Dislocates – slow!
  • 8 Box Stretch 5sec hold
  • 8 / 8 Thoracic Rotations
  • 8 / 8 Down Dog to Runner’s Lunge
  • 10 / 10 Frog Stretch
  • 90/90 Hip Stretch – 5 each side
  • 10 Trap-3 Raise
  • 30 sec Sumo Squat Hold

  • B) 3 Rounds for Quality

  • 8 / 8 Bulgarian Squat + 20sec Isometric Hold
  • 20 – 30 sec Copenhagen Plank
  • 30 sec Good Morning Isometric Hold
  • 60 sec rest

    C) 10 Rounds For Time

  • 6 Burpees
  • 7 Weighted Squats
  • 8 Crab Toe Touch

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