Warm-Up:
Mobility - Chest & Shoulders Dynamic Flexibility Activation: 20/10 (work to rest) x 3 A. KB Foot Tap & KB Dead Lifts B. KB Swing & Shuffle Part 1 - Partner - You Go, I Go x 3 each -Runner - 3 Laps - Lifter - 10 DB Curl to Press -10x10 Renegade Rows Part 2 - Super Circuit - [40 exercise 1 - 10 Rest - 20 Exercise 2 - 10 Rest] x 2 each station 1. Bosu Push-Ups & Battle Ropes 2. Plank/ Reach & Lateral Cone Skaters 3. SB Roll outs & Parallett Hops w/ Burpee 4. Rope Climbs & Med Ball Rugby wall toss 5. Jump Rope & Toes to Bar Part 3 - Core Finisher 10 x 10 sec
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ProgrammerChris Giesking Archives
September 2017
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