FITNESS
Warm-Up.
Two sets of:
“Weight-Plate Squat Warm-Up”
Ankle T-spine rotations x 3 breaths per side
Tall T-spine rotations x 3 breaths per side
Heels-Elevated Flex and Extend x 6
Front Foot Elevated Split Squat x 6 reps per side
Plate Elevated Cossack Squat x 6 reps per side
Tempo Plate Front Squat x 2 reps @ 5551 tempo
Then …
A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamsting Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Alternating Cossack Squats
20 V-Ups