Movement Prep

Mini Band Series (lateral walk/monster walk) x20 ea

Band Pull-Aparts x20

Serratus Wall Slides x20

Triangle T-Spine Rotations x10 ea


Perform all 10 rounds of A block, followed immediately by B block, followed immediately by C block with minimal rest between blocks.

A.)KB Swings (24kg)

30 seconds on/30 seconds off

10 rounds

B.) Double KB Deadlift (24kg)


C.) Half-Kneeling KB Press (12kg)

5x5 ea


Foam roll adductor, quad, IT band, glute (right leg then left leg)

Total time: 22 minutes