WARMUP
RUN 400M
30 Seconds Each, 2x Through:
Good Mornings
Push-up to Downward Dog
Alternating Bird Dogs
Lunge Thoracic Rotations (:30/side)
Alternating Samson Lunges
For Time: Goal: <20:00
42 Deadlifts
9 Lateral Burpees over Object
30 Bent Over Rows
15 Lateral Burpees over Object
18 Sumo Deadlift High Pulls
21 Lateral Burpees over Object
Notes: Can use barbell, dumbbells, kettlebells , OR use some sort of weighted object.
Cool-Down
3 Rounds:
12 Cobra Press-ups
15/side T-Spine Rotations
18 Cat-Cows
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