General Warm-Up
Two rounds of:
250 Meter Row
10 Goblet Hold Alternating Lateral Lunges
10 Goblet Hold Good Mornings
and then…
Two rounds with light kettlebells:
10 Front Squats
(:05 Hold At Bottom Of Each Squat)
A.
Three sets (Every 2 minutes):
Station 1 – Front Rack Kettlebell Squat x 6-8 reps (no tempo; heavier than last week)
Station 2 – T-Spine Opener on Medball x 30-45 seconds
Station 3 – Ab Wheel Rollout x 12 reps
B.
Every minute, on the minute, for 16 minutes:
Minute 1 – 8-12 Wall Ball Shots (weight up to athlete)
Minute 2 – 8-12 Burpees