1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
3 sets:
5 Inch Worms
10 Suitcases
10 Iron Cross
10 Scorpions
5 Deadlifts (empty bar- build across sets)
2 x 5 deadlifts @85%
5 sets
10 Dumbbell Box Step Ups (50s/35s)(24/20)
24 Deficit Push Ups (use dumbbells)
-rest 0:30 between sets-
(KG conv: DB 22.5s/15s)
Mobility
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)