Warm Up and Mobility
Every minute on the minute x 16
Minute 1: 18/14 Cal Row/Bike/Ski
Minute 2: 12 – 15 Medball Slams
Minute 3: 15 KB Swings 53/35
Minute 4: 12 – 15 Burpees
Athletes Choice: Strength or Flexibility
Strength:
3 x 10 Deadlift – Around 55 – 60%
or
Flexibility:
2 Minute Foam Roll Adductors – per side
1 Minute Straddle Sit
1 Minute Pigeon Stretch – per side
1 T spine Stretch off Bench