Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists
Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 0:30 Hollow Hold
Strength
Bent Over Row:
- Every 2:00 x 6 sets
- 3x5 @ 75%
- 3x5 @ 80%
Conditioning
3 Rounds for time:
- 20 Goblet Squats (55/35)
- 20 Push Presses (75/50)
- 500m/400m Row
Focus Movement = Push Press