Monday, December 19th 2016

Warm-Up:

50 x Jumping Jacks

5 x Push-Ups

10 x Berry Pickers

20 x Reverse Lunges

30 x Squats

20 x Split Jumps

10 x Groiners

5 x Burpees

50 x Jumping Jacks

 

Movement Prep:

Birddogs x 10

Floor Wrist Stretch x :30

Glute Bridge x 10

1-Leg Glute Bridge x 5 p/leg

Hip Mobility Complex

1-Leg KB Deadlift – 2 x 5 p/side

Maxercist Row – 2 x 5 p/side

 

Strength:

Circuit:

4 Sets of Each:

Lateral DB Lunge – 8-12 Reps p/leg

Rest :30

1-Leg Deadlift w/Barbell – 4-6 Reps p/leg

Rest :30

1-Arm DB Row – 8-12 Reps p/arm

Rest :30

Ring Curls – 12-15 Reps

Rest :30

 

Conditioning:

For Time:

15 x Kettlebell Swings – 24kg/16kg

15 x Burpee Lateral Hurdle Jumps

12 x Kettlebell Swings

12 x Burpee Lateral Hurdle Jumps

9 x Kettlebell Swings

9 x Burpee Lateral Hurdle Jumps

6 x Kettlebell Swings

6 x Burpee Lateral Hurdle Jumps

3 x Kettlebell Swings

3 x Burpee Lateral Hurdle Jumps