A) Foam Roll x2-3 min
+
2 Sets
Inch Worm To Squat Hold x6
90 Degree Arm Kettlebell Carry x100ft ea.
Quadruped Thoracic Rotation x10 ea.
B) 3 Sets Of:
2 Min Max Of Complex
Ball Slam + Broad Jump + Burpee + Broad Jump
rest 2 min
2 Min Max Of Complex
Squat + Box Jump Over + Inverted Burpee
rest 2 min
*Perform a ball slam and then a broad jump away from the ball. Turn around and do a burpee then another broad jump back to your slam ball. That is 1 complete set. Perform for 2 min.
*Perform a squat in front of you box, then perform a box jump over (2 movements, not a squat box jump). Turn around, face the box and perform and inverted burpee. That is 1 complete set. Perform for 2 min.
C) 3 Sets
GHD Sit-up x15-20
DB Floor Press x15-20
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