Equip: Mat, KB, DBs, Body Bar
WARM-UP:
3 Rounds -
*5 x Toe Hold Squat Stretch
*10 x alternating Samson Lunge
*10 x Plank Windmill
*10 x Lateral Broad Jump (mod: giant lateral step)
SET #1 (equip: KB):
3 Rounds (12.5 min.) -
*30 sec. x KB Juggle Swing
*30 sec. x Donkey Kick to Push-Up (mod: donkey kick to plank)
*30 sec. REST
*60 sec. x KB Juggle Swing
*60 sec. x Donkey Kick to Push-Up
*60 sec. REST
SET #2 (equip: Body Bar & DBs)):
3 Rounds (12.5 min.) -
*30 sec. x Body Bar Sotts Press (option: come up to OH Stand after every 5th rep)
*30 sec. x DB Plank + alt. Fly
*30 sec. REST
*60 sec. x Body Bar Sotts Press (option: come up to OH Stand after every 5th rep)
*60 sec. x DB Plank + alt. Fly
*60 sec. REST
SET #3 (equip: Mat, KB & DBs):
3 Rounds (12.5 min.) -
*30 sec. x KB Deck Squat (mod: no weight, tuck roll, and/ or cross legs)
*30 sec. x DB Hang Clean and Press (1 DB in ea. hand)
*30 sec. REST
*60 sec. x KB Deck Squat
*60 sec. x DB Hang Clean and Press
*60 sec. REST
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