One set of:
Assault Bike x 3 minutes, nasal breathing only
One to two sets of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 @ 31X1 tempo
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 31X1
Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 31X1
Station 3 – Seated Dumbbell External Rotations x 6-8 reps each @ 2111
https://youtu.be/nmS6HnBzsQ0
Station 4 – Ab-Wheel Rollouts x 8 reps @ 3011
B.
Three rounds for time:
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Double Kettlebell Front Squats