WarmUp 2 Rounds for Quality 10m Forward Bear Crawl 20 SingleUnder 10m Backward bear crawl 20 Backward Singles 10m Forward Passthrough Lunges 20 DoubleUnders 10m Backward lunges Mobility 10 Elbow to knee reach 10 Russian baby maker 10 Birddog
Strength
3 Rounds - 18 min. Total
Work for about 40 to 45 Sec. each Round. Min 1: Plate Press Min 2: Bicycle Crunch Min 3: Bumper Plate Squat Curl Min 4: Single Leg Bumper Plate Deadlift
Min 5: Bumper Plate Tricep Push Min 6: Flutter Kicks
Workout
10' AMRAP "Yogi Bear" 21 Mountain Climber 15 m Bear Crawl 9 Hip Bridge Leg Extensions (hold 2 Sec)
Roadrunner: 3 X 9 Min Run @ 70-80% 3 Minute Walk between Sets
Cool Down
Walk 600m + perform 3 - 4 Static Stretches of the used muscles today. Stretch about 30 to 40 Sec each side: