MOBILITY
Upper Body
1. Lacrosse Ball Hamstring – 1:00 / Side
2. Banded Hamstring – 1:00/ Side
3. Frog Stretch – 2 x 1:00

Lower Body
1. Pike Stretch – 2 x 1:00
2. Static Spiderman – 1:00 / Side
3. Box Pigeon Pose – 2:00 / Side

ACTIVATION
2 Rounds at Low Intensity:
200m Jog
5 Inchworms
10 V-Ups

Into…

2 Rounds:
25′ Soldier Kicks
25′ Burpee Broad Jumps (stick two foot landing)
25′ Crab Walk

Into…

2 Rounds:
5 Good Mornings
5 Back Squats
5 Stiff-Legged Deadlifts
First round completed with an empty barbell, with the option to add a very small amount of weight for round two.


Midline
5 Rounds:
:30s Slow Ring Mountain Climbers (feet on rings)
Rest :30s
:30s Ring Plank (hands on rings)
Rest :30s



“Jumpsuit” (25 min cap )
For Time:
30-20-10
Deadlifts (185 / 135 lb)
Box Jump Overs (24″/20″)

Directly into…

10-20-30:
Kettlebell Swings (70 / 53 lb)
Row Calories