Warm up 10:00
then
2 x 8 Shoulder Openers
3 x 5 Wall squats
2 x 10 KB Swings
2 x 5 Squat Jumps
30m OH Walking Lunges
Then:
Deadlift for 2 x 20reps at 40% 1RM
then
KB Swings @ 30 – 50# + Split Jumps
50, 40, 30, 20 of each
Then:
Team: One member does Plank Pull, one does Proper Push Up
Switch
1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.
1x (1-6) “Proper” Push-up
x 3
