Warm up:
- Foam roll– calves/ piriformis / it band/t-spine/ adductors
- 10 PVC Pass thrus
- Couch Stretch– 30 sec each
- 10 air squats
Quick FEET: A series of quick jumps over a line. AFAP- 10 sec ea:
- Two Feet Side to Side
- Two Feet Front to Back
- Ali Shuffle
- Quick Touches (“Pitter Patter”)
- Single Leg Front/ Back
- Single Leg Side/Side
A. 4 super sets
- 10 RDL
- 6 DB Push Press
B. 3 super sets
- 10 1-arm DB Rows (on bench)
- 10 1-arm DB Strict Press
C. EMOM 8
- ODD: 8-10 TTB
- EVEN: 12 sit ups
D. cool down
- 30 sec Pigeon Stretch
- Agile 8
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