"BOUNCER"

WARM UP 

  • 1:00 Ergo
  • 0:20 Downdog
  • 0:20 Active Spiderman
  • 0:20 Alternating Quad Stretch
  • 1:00 Ergo
  • 0:20 Active Samson
  • 0:20 PVC Pass Throughs
  • 0:20 PVC Around The World

 

MOBILITY

  • 1:00 PVC Standing Lat Stretch

For Time:

  • 100 Double Unders
  • 1,000 Meter Row
  • 100 Single Dumbbell Overhead Walking Lunges (22.5/15)
  • 1,000 Meter Row
  • 100 Double Unders

 

*Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Couch Stretch (each side)

 

ACCESSORY

Strict Press:

  • 4 Sets of 5 @ 70% 1RM
  • 1 Set of 5+ @ 70% 1RM
    [Leave 2-3 Reps In The Tank On Max Set]