Warm up
100m Run
10 Good mornings
10 Cat/Cow
10 Inch worm
10 Squat rotations
2 rounds
45s Hollow Body
45s Superman
Strength (15min)
5X3 Back squat or Front squat heavy weight (at home)
*80% of 1RM
METCON
2x10min workouts
1/ AMRAP
400m Run/ 3min Jog on spot
20 Wall Ball or Thrusters (at home)
20 Wall Ball Sit ups
Rest 2 min
2/ For Time
3 Rounds
15 Cal Bike/Row or 60 mountain climbers (at home)
12 Deadlift
9 Clean
6 Push press
3 Burpee
Cool Down
Cobra
Scorpion
Twisted Cross
Happy Baby
Shoulder
Groin
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