MANION

WARM UP 

  • 0:30 Downdog
  • 0:30 Active Spiderman
  • 200 Meter Jog
  • 0:30 Alternating Quad Stretch
  • 0:30 Knuckle Draggers
  • 200 Meter Jog

 

MOBILITY

  • 1:00 Pole/Rack/Rig Assisted Squat

Team of 2
7 Rounds For Time:

  • 400 Meter Run (teams run together)
  • 29 Back Squats (partition however) (61/43)


    *Score = Time it takes to complete the workout.

    [35 Minute Time Cap]

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch (L/R)

ACCESSORY

4 Sets for Quality

  • 10 Barbell Hip Thrusts
  • 12 Single Dumbbell Bent Over Rows
  • 0:30 Hollow Hold
  • 0:30 V Ups
  • 0:30 Hollow Hold