02.14.2019
Warm up:
| 3 Rounds: |
| 2 Full scorpion Left |
| 2 Full scorpion Right |
| 5 Wall slides |
| 8 Hip bridge (single leg left) |
| 8 Hip bridge (single leg right) |
| Rest 1:00 |
| 4 Rounds: |
| 30sec Jumping front kick through |
| 30sec rest |
Strength:
| Romanian Deadlift; |
| 10-10-10-10 (building gradually) |
Conditioning:
| For Time : |
| 30 Box jump (30/24) |
| 30 Hand release push ups |
| 30 Overhead plate walking lunges (45/25) |
| 30 Kettlebell goblet squats (AHAP) |
| 30 Overhead plate walking lunges (45/25) |
| 30 Hand release push ups |
| 30 Box jump (30/24) |
Recovery:
| 4:00 each (2:00 L/R) |
| Couch stretch |
| Lat smash |