Weekly Warm-up

2mins run, row, skip, airdyne 2 rounds: 1 gym length inch worms 1 gym length bear crawl 1 gym length walking lunges 15 shoulder pass throughs

Part 1 a1. front foot elevated spit squat 4x8-10, rest 30sec a2. good morning 4x8-10, rest 30sec a3. powel raise 4x10-15, rest 30sec

Part 2 5 repeats for time: 30 KB Swings 300m run rest 90sec *20min cut-off

Comment