Run or Row
15 Hollow Rocks
10 Dive Bomber Push ups
Banded Shoulder Distraction
Bear Crawl Down
Crab Walk Back
Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 4-6 reps
*Use heavy dumbbells or a barbell.
**Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.
Every 90 seconds, for 15 minutes (10 sets):
5 Push Presses
10 Burpees Over the Barbell
Choose a load that will challenge you!
Record your lightest weight….RX if you get all the burpees in each round.