Down and Backs: High Knee, Butt kick, Kick Outs; Walking RDL; Lateral Shuffle
5 cal bike
5 burpee
10 Banded Good Mornings
10/10 Lateral band walk
Hips swings and foam roll as needed
10 Hollow- to Superman Back Extension
*hold hollow position; without using arms roll into superman
Performance: Deadlift
6-4-4-2
* keep load moderate to moderate heavy focusing on sounds mechanics
Fitness: 3 Rounds:
10 Kb Deadlift
10/10 Single Leg Glute Bridge
10 Skaters
Performance/Fitness
3 sets:
10 Box Jumps/ Step Ups
20 Wall Ball
30 Kb Swing
100 Jump Rope
Prowler Push Down and Back AHAP
-rest 1:00 between sets-