Warm-up:
2nd Floor Run
1RD
10 Passthrus
10 Kang squats
10 Dislocate
10./side tspine stretch
20 Plank shoulder taps
30 Banded pull-apart
20 sec dead hang
Conditioning (25 min cap)
1.6KM Run or 2KM Row
5 Rounds (20/14)
15 Wallballs
50FT Burpee Broad Jumps
100FT Farmers Carry
Midline: 1RD (10min cap)
50 Hanging knee raise
50 Alternating V-ups
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 10 Passthrus 10 Dislocates per side 90/90 Hipswitch 10 Cat cows 10 Scapula...
Warm-up: 2nd Floor Run 20 90/90 hip stretch 10 Cat cows 5/side WGS 1 Round 20 Banded pull aparts 10 Push ups Wrist prep (Burgener Cleans)...
Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10 Alternating V-ups 10...
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