Warm-Up:
200m x 4 Every 2 min
Dynamic Flex:
-Super Lunge
-Walking Quad
-Butt Kicks x 2
-Lateral Lunge
-Inchworm + Russian March
-3 Positon OHS w/PVC
PreHab/Activation:
1a.) Side Lying Windmill: 2 x 6E
1b.) Glute Bridge: 2 x 12
1c.) Reach, Roll & Lift: 2 x 8E
Strength:
Squat: 5 x 3 @ 75% Every 2 minutes
WOD:
10 Min AMRAP:
– 10 Burpee Pull Up
– 10 KBS @ 53/35
– 10 Wall Ball
Accessory:
1a.) Wtd. Back Extension: 2 x 10-12
1b.) Wtd. Russian Twist: 2 x 30
Recovery:
Lax Ball Glute/ Roll IT
Fab Four