FBB
Every 3 min x 3 (Midline Stability Work)
6/side Hollowbody Press (35/20)
6/side Bird Dog Row on Bench (35/20)
12 Plate hug straight legged sit-ups
3 Sets Every 3 min x 3
15-20 Banded Plyo Push ups
20 Banded Rows
15 Hanging Leg Raise
Partner Metcon (Amrap 14 min)
30 Cal Row
30 Calorie Bike
30 Shuttle Runs ( 1Rep =25FT)
ALL SHARED
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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