June 23rd

Warm up

Dynamic Stretch

Knee Hugs

Ankle Pulls

Quad Stretch

Zombie Walk

Side lunges

Spider Crawl

Inch warms

-2min Rest-

Work-out

Strength:

Renegade Row: (Just rows no push-up) * 12 each sides

Single Arm KB High Pull * 8 each arm

-2 min Rest-

Workout: Increasing ladder every min add 1 rep until you cant complete reps in the given time.

Complex with DB/KB (Power and squat cleans try to start at mid shin)

Power * 2

Squat Cleans * 3

Thrusters * 4

 

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