03.23.2017

Warm up:

2 Rounds, 30sec/ea:
Air squat
Cossack squat (low transfer)
Bird dogs
Supine scorpion

Mobility:

10:00 cap:
1. T-spine smash w/ ball or roller  4:00
2.  Wall squat OR Batman hip opener 4:00

Strength:

A) Back squat; build, then 5x 5 (across)

B) Weighted KB cossack squats; 12- 12 – 12 (alternating)

Finisher:

Reverse Tabata L-sit hold