10-28-2021

Warm-up

400m run
25′ knee to chest
25′ quad walk
25′ figure 4
25′ pike walk
2 rounds
10 push-ups
30 sec front plank
30 sec reverse plank
10 squats

Mobility

PVC

Conditioning

30 min EMOM
1) 10 ring dips
2) 12-10 cal row
3) 15 pike V-ups
4) 12 GHD back hyper extension
5) 6 Tire flips