Friday, July 14th 2017

Warm-Up:

Pass Throughs x 10

PVC OH Squats x 10

PVC Lunge Twists x 10

Arm Circles x 20

Over and Backs x 10

Press Flings x 10

 

Movement Prep:

Straight Leg Lowering x 10

Hollow Body Hold – 2 x 10 sec

Single Leg Glute Bridge x 5 p/leg

Bird Dogs x 10

Scorpions x 10

 

Strength/Conditioning:

1 minute at each station with 30 second transitions:

Station 1: Hollow Rocks

Station 2: Sledgehammer Strikes on Tire

Station 3: 1-Arm DB Sit-Ups (change arms every 5 reps)

Station 4: Renegade Rows

Station 5: Suitcase Carry for Max Distance

Station 6: Rest

Hollow Rocks