MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then:
2 Rounds
1:00 Light Row or Bike
5 Alternate Samson Stretch each side
15 AB-Mat Sit-Ups
200 mt Run
5 Spiderman & Reach each Side
15 Slow Banded Good Mornings
30s Fast Row or Bike
5 Pull-Ups
10 Pushups
15 Air Squats
CONDITIONING
21 – 15 – 9
Cal Row
Burpees Over The Kettlebell
Directly Into
9 – 15 – 21
Alternate Kb Snatch #24/16
Toes To Bar
