WARM-UP

3 ROUNDS

100m Jog

10/10 Arm Circles (10 FWD / 10 RVS)

10 SDB FR/OH Alt. Lunges (Alternate Legs, Switch Arms @ 5)

5/5 SA DB Strict Press

10 Ring Rows

WORKOUT (ALL)

3 SETS

400m Run

2/2 KB or DB Turkish Get-Ups (Athlete Choice)

10 Feet Elevated Ring Rows or DB Bent Over Rows

(Athlete Choice)

10 Strict Handstand Push-Ups or Seated DB Strict Press

(Athlete Choice)

200m KB or DB Suitcase Carry (Athlete Choice)*

1:00 Plank Hold

*Switch hands as needed

-Rest 1:00 b/t Sets-

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-