Roll posterior

Mash quads on roller

Run 400m

15 good mornings

15 dislocates

Bear crawl down

Backwards bear crawl back

15 hollow rocks

15 supermans 

8 burpees

Every 90 seconds, for 18 minutes (3 sets of each)…

Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps

Station 2 – 30 seconds for Max Reps of Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups or L-Sit DB/KB presses for 30 seconds 

Station 3 – 60 seconds of Hollow Body Hold

Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

Three sets for max reps of…

60 seconds of Burpees

Rest 60 seconds

60 seconds of Box Jump or Step-Overs

Rest 60 seconds

60 seconds of Dumbbell/Kettlebell Plank Rows

(hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

Roll out backside and mash front side

Couch stretch

Mash Achilles/calf of KB handle

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