WARMUP
2 Rounds
Jump Rope (45 sec)
Seal Walk (outside turf)
Scorpions (5ea)
BSA's (3x8)
Single Arm DB Bench Press w/ Iso Glutei Bridge & Single Leg Lift (3 x 6ea)
Strength
Bench Press (5-5-5-5)
3 seconds down!
Half Kneeling Pall of Press & Twist (10ea-10ea-10ea-10ea)
Twist towards the knee in front.
Brace throughout.
Conditioning
E. O. M. O. M. (5 rounds):
You must complete both movements inside of the 2 minute rounds.
Airdyne 10 calories
Push ups - 10 reps
Accessory
Partner Med Ball Toss Sit-Ups (2 x 20)
Cooldown
- Puppy Dog (2 min)