Pre Work
Posterior Chain Work:
Bulldog Progression- 10x each leg each movement:
-fire hydrants, forward circles, reverse circles, sideways leg raise-point toe down (lay), sideways leg adduction (lay), Glute raise
Accumulate 3 min of weighted planks! (15#-90#)
3×5 Deadlifts @ about 65%, follow each set with 5x Max height Tuck Jumps
Fitness, Performance Workout
EMOM for 12 minutes
Odd- 15-20 Wall Balls 20/14#
Even- 20-25 R. KB Swings (challenge yourself)
Post Work
Row 500m at cool down pace
2 sets of:
10 Scorpions
:25sec Prone Cobra
1 min Wall Splits
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