"APOLOGIES"

  • 0:20 Low Box Step Ups
  • 0:20 Jumping Jacks
  • 0:20 Standing Straddle Stretch to Inchworm
  • 0:20 Active Spiderman
  • 0:20 Updog to Down Dog
  • 0:20 High Box Step Ups
  • 0:20 Hops in Place
  • 0:20 Alternating Quad Stretch
  • 0:20 Standing Overhead Reach to Toe Touch
  • 0:20 Hamstring Stretch to Deep Squat (fingers under toes)

 

  • 1:00 Pole/Rig/Rack Assisted Squat
    -0:20 focusing on heels down and finding the outside of the foot
    -0:20 driving knees apart opening hips
    -0:20 opening chest and creating a neutral spine (especially in lumbar)

For Time:
45 Wall Balls (9/6)
30 Toes to Bar
15 Burpee Box Jumps (30/24)
30 Wall Balls (9/6)
20 Toes to Bar
10 Burpee Box Jumps (30/24)
15 Wall Balls (9/6)
10 Toes to Bar
5 Burpee Box Jumps (30/24)


*Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Elevated Pigeon Pose on Box

 

ACCESSORY

Strict Press:
1 Set of 1 @ 70% 1RM
1 Set of 1 @ 78% 1RM
4 Sets of 3 @ 83% 1RM
1 Set of 3+ @ 83% 1RM
[Leave 1-2 Reps In The Tank On Max Set]