WARM UP
2 rounds for quality of:
Hang From Pull Up Bar, 30 secs
10 Scapular Pull-ups
10 Kip Swings
10 Step Back Lunges
10 Push-up to Down Dogs
CONDITIONING
Every 1 min for 40 mins, alternating between:
Row Calories, 45 secs
Wall Ball, 12/9 kg, 30 secs
Burpee Box Jump Over, 45 secs
5 Bench Press, 60% 1RM
COOL DOWN
FQ: Pigeon Stretches and Shoulder Stretches
For quality:
Pigeon Stretch, 2 mins
Shoulder Stretch, 2 mins
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