WARM-UP
3 SETS
10 Half Squat Lateral Walk/SIde
rest 30 sec
10 Prone Snow Angels
rest 30 sec
5 Prisonner Tall Kneeling To Standing/Leg
rest 60 sec
FULL BODY STRENGTH
Every 75 sec 12 sets 15 min TOTAL
Station 1 Rear Foot Elevated Split Squat 20X0 8-10 /leg
Station 2 Bed Sheet Row 12-14 reps
Station 3 Single Leg Wall SIt 20 sec/leg
CORE + SQUAT
8 ROUNDS FOR TIME
10 Alt Cossack Squat
10 Hollow Rocks
5’ Rest
8 ROUNDS FOR TIME
5 Jump Complex (1 Complex= Jump lunge right + Jump Lunge Left + Jump Squat)
10 Sit-Ups