General Warmup
Every 30 secs for 6'
Butt kicks (full time)
7/7 single leg Glute bridge
5-8 burpees
Mobility
Ballistic Leg Swings
1 round
20 reps per leg
Front to back
Side to Side
Strength
4 SETS ON A 12:00 CLOCK...
8/8 Single Arm DB Bent Over Row w/ Twist*
8/8 Single Arm DB Arnold Press - see link 1
*As the DB comes up to torso, athlete rotates torso toward DB
Workout
16' EMOM
MIN 1 - :45 Single DB/KB Swings
MIN 2 - :45 Supermans
MIN 3 - :45 Cardio Choice (Burpees, Row, DU, Jumping Jacks,...)
MIN 4 - :45 Weighted Sit-Up
Cooldown
Tabata
Hollow body hold
Side Plank
Alternate between the two