Monday - September 18

Weekly Warm-Up

*PVC warm-up

*30 unders (doubles or singles)

*lateral plank walk

*10 hollow rocks

*30 unders

*lateral plank walk (switch sides)

*10 supermans

*Samson lunges

A.

3 Rounds

*back squats x 10

*10/10 glute bridges

*10/10 KB row

rest 45-60 seconds btwn. sets

B.

*150 KB swings 50/35

*3 burpees EMOM (start w/ burpees)

*3 min. rest

*200 DUs (400 SUs)

*3 burpees EMOM (start w/ burpees)

score = time for KB swings AND time for DUs

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