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9/14/2021

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Warm up: 

10 Nerve Floss/side & 4 Way Hips

2 rounds:

  • 10 Cossacks/Leg
  • 10 ATG Split Squats/Leg
  • 5 Seated Box Jumps

Strength:

RDL 4×6-8 – Increase weight or reps from last week

Conditioning:

Not for time:

  • 4 Front Squats
  • 16 Walking Lunges

Rest 1 min

  • 10 Rower Leg Curls
  • 10 Rower Pike Ups

rest 1 min & repeat for a total of 3 sets