4 sets

P1: CB swing into..

  • side Lunge left

  • Side lung right

  • Reverse lunge left

  • Reverse lunge right

  • Forward lunge left

  • Forward lunge right

*every time feet back to shoulder width and do a swing before each lunge

P2: calf raises with head tilted to one side until P1 is finished


3 sets per side

P1: 6-8 rotating ring rows

P2: SA push up complex: 10 sec 1/2 hold plus 3-5 reps



Rotating athletic burpees

*between each set 2x zig zag side shuffles (1x forward, 1x backwards) always looking straight ahead