WARM UP
surprise core extravaganza
10 rollups, try single leg
10 reverse curls into wide leg landing
10 ps side planks elbow to knee
10 full plank alternating arm and leg lift
10 ps s L slam ball
10 sp s L palloff press
STRENGTH/ SKILL 10 MIN
1.HSPU
2. Beat swing porgressions
Conditioning
“RAISE A LITTLE HELL”
3 Rounds:
15/10 Calorie Assault Bike
10 Burpee Box Jump Overs (30″/24″)step overs
…Directly into…
3 Rounds:
12 Dumbbell Deadlifts deceit ..stand on weight plates only if you can maintain neutral spine
9 Dumbbell Front Squats
6 Dumbbell Push Jerks
Rx Dumbells – 80’s/55’sNot for Time: