FITNESS
Warm-Up.
Two sets of:
“Weight-Plate Squat Warm-Up”
Ankle T-spine rotations x 3 breaths per side
Tall T-spine rotations x 3 breaths per side
Heels-Elevated Flex and Extend x 6
Front Foot Elevated Split Squat x 6 reps per side
Plate Elevated Cossack Squat x 6 reps per side
Tempo Plate Front Squat x 2 reps @ 5551 tempo
Then…
A.
Every 90 seconds, for 15 minutes (5 sets) of:
*Station 1 – Front Squat x 5 reps @ 32X1
*Station 2 – Strict Hanging Leg Raises x 8 reps @ 3111
B.
Three rounds for time of:
12 Strict Pull-Ups
24 Wall Ball Shots
36 Mountain Climbers
(count one rep each leg switch)
Time Cap = 15:00
