Mindset (1 Minute)
Prep Work (6 Minutes)
A.
All movements 30 seconds per side
Warm Up (10 Minutes)
A.
Two sets of:
All movements 20 seconds of effort with 10 seconds of rest
- Shuttle Run
- Wall Climb
Core (6 Minutes)
A.
Every 30 seconds x 3 sets
- 25 second x L Sit OR Tuck Tap + Extension OR Tuck Hold
Then complete one set of:
- 15 x Backward Straddle Scoot OR Straddle Lift
Strength + Conditioning (30 Minutes)
C.
Every 2 Minutes x 3 sets (30 Minutes)
- Run x 400 meters
- Bike x 25/13 Calories
DB Weight:
Men – 55/35/25
Women – 25/20/15 lbs
Extra Credit (10 Minutes)
10 Minute EMOM
- 12 x Kettlebell Swing
- 10 Yard x Handstand Walk
Recovery (6 Minutes)
A.
All movements 30 seconds per side
Stretching ( 5-15 Minutes)
A.
Each stretch the duration is per side
- Supine SI x 60 seconds