Monday, March 13th 2017

Warm-Up:

5 Rounds:

5 x Air Squats

5 x Berry Pickers

5 x Windmills

5 x Alternating Toe Touches

5 x Burpees

 

Movement Prep:

Kneeling Hip Flexor Stretch x 30 sec p/side

Pigeon Pose x 30 sec p/side

Deadbugs x 20

Hollow Body Hold – 2 x 20 seconds

 

Strength:

Every 2 minutes for 24 minutes (3 Sets):

Station 1: Snatch Grip Romanian Deadlift – 6 Reps

Station 2: Kettlebell Cossack Squats – 20 Reps

Station 3: Split Stance Row – 10 Reps (5 each position)

Station 4: Side Plank – 40 seconds p/side

 

Conditioning:

3 Rounds:

Run 400m (Fast as possible)

20 x Alternating DB/KB Reverse Lunges

15 x Push-Ups

20 x V-Ups