01973

01973

1. drom/roll out

2.

2 sets: 200 m run

10 push ups

30 sec weighted flutter kick

3. overhead mobility

4.

Every 1 min for 12 mins, alternating between:

8 Seated Dumbbell Z Press,

Hollow Body Hold, 30 secs

High Plank Hold, 30 secs

5.

Complete as many rounds as possible in 15 mins of:

15 Toes-to-bars

12 Dumbbell Reverse Lunges, 50/35 lbs

9 Dumbbell Hang Clean & Jerks, 50/35 lbs