Warm Up
3 Rounds
6 Pause Squats
6 Alt T Push Ups
6 Squat to Bootstrappers
6 Dolphin Push Ups
1:30 Death Stretch/side (:45 low/:45 high)
Prep:
1x 5 DB Push Press+ 10 Step Ups+ 5 Plank to Squat
1x 10 Russian KB Swings+ 5 Box Jumps+ 5 Plank to Squat
1×5 DB Push Press+5 OH KB Swings+ 5 Burpees
Work
5 Rounds
:30 Max Reps/ :30 Rest
Row (cals)
DB Push Press (M:45/35/25, W:30/20/15)
Box Jumps
KB Swings
Burpees
Rest
Mobility
1 Min Standing calf stretch/ side
1 Min OH Band stretch/side
