10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Good mornings w/KB
2 x 5 squat jumps
2 x 5 tuck jumps
Then –
10x Dead Lift
5x Box Jumps
5x Push Press
Max rounds in 12 minutes
Then –
10x Body Rows
8x Dips
30m Bear Crawl
X 4, rest as needed to maintain form
Cool down, stretch