WARMUP
3
Sets
Half Squat Lateral Walk x 10 steps/side
rest
30sec
Prone Snow Angels x 10 reps
rest 30sec
Prisoner
Tall Kneeling to Standing x 10reps (5/leg)
rest 60sec
BODY STRENGTH
4 Sets
45sec Quadruped Crawl Forward and
Backwards
15 Prisoner Cyclist Squats 3030
rest 45sec
10 Hand Release Burpees
20 Bent Over Scap
Retractions w/ Isometric Max Contraction 2sec at top
rest 90sec
WORKOUT
2 Rounds For Time
10 Bodyweight Man
Makers
20 Pause Jump Lunges
30 Alternating Single Leg
V-Ups/leg
rest 3-5mins
2 Rounds for Time
20 Alternating Beast to
Leg Through
30 Drop Squats
40 Tuck Ups