Plank Lean (2) to Down Dog x3-5
Quad Plank Hold x10-30 seconds
Alt. Arch Up x10-20
Prone Shoulder Raise x10alt @ 1-2 second holds
Laying Arm Ext x5-10
2-3 Rounds
—
DB Sumo Deadlift x4-6
DB/KB Swing x4-6
Dynamic Triangle x3/side
Standing Lunge x3-5/side
Lat. Ski Jump with RDL Jump x20 seconds
3-5 Rounds
—
In 8 Minutes:
Double Under x100-200
Then AMRAP time remaining:
Goblet Lunge x16alt
DB/KB Swing x16
—
Cool Down:
Kneeling Hip Stretch x10-30 seconds
Kneeling Hip with Rotation x3-5
Lizard Lunge with Rotation x3
Lizard Lunge with Split x3 (dynamic)
*Repeat on opposite side
Ext. Puppy Pose x20-30 seconds
Thread the Needle x3/side
Cat/Cow Curl x3-5
Baby Cobra x3-5
Prone Breath Work:
– Laying on stomach, hands under forehead
– Breathe into low back and low ribs
– Focus on in through nose out nose or mouth
***
Double Under Options:
Single Unders x100-300
Ankle Pops x75-150
DB Lateral Jump Overs x50-100
Row 500m-750m
Assault Bike x35/25 cal
Stationary Bike x750m – 1000m
***
Lunge Options:
Unloaded or Loaded (backwards or forwards)
Step Up (loaded or unloaded)
Single Leg RDL x8/side
Goblet Squat
Air Squat
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