Warmup
0-3
bike or row
4-10
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups
bike or row
4-10
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups
Skill Work
2-20 min
3x20
a. clean grip bench press
b. kb row (10ea)
c. kb alt press (10ea)
3x20
a. clean grip bench press
b. kb row (10ea)
c. kb alt press (10ea)
Chipper
start at 30
50 bike
40 wb
30 burpee box jump
20 alt sand bag lunges
10 turkish get ups
50 bike
40 wb
30 burpee box jump
20 alt sand bag lunges
10 turkish get ups
