WARM UP For time:
5 Serratus Warm Ups
10 High Knee Tuck + Lunge + Spidermans
-- then --
2 rounds of:
10 Banded Scaptions
10 Banded Good Mornings
10 Downdog W/ Alternating Toe Touches Row, 30 secs
STRENGTH CONDITIONING 3 rounds for time of:
10 Deadlifts, 123/83 kg
10 Bar Facing Burpees
METCON 5 rounds for time of:
24 Kettlebell Swings, 32/24 kg
12 Alt. Reverse Goblet Lunges, 32/24 kg
12 Box Jumps, 60/50cm TC: 15'
COOL DOWN For quality:
Ski Erg, 5 mins
Wall Pec Stretch, 2 mins
Pigeon Stretch, 2 mins
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