Warm up:
10 Hip airplane
10 KB RDL
10 Bird Dog each side
10 90/90 Stretch
:30 Hollow rock
:30 Superman
Strength:
Every 2 minutes
Deadlift
5 x 5 Increase 5-10 lbs.
Workout:
Partner workout:
100 KB Swings 53/35
80 Box Jump overs 24/20
60 DB Snatch 50/35
40 Synchronized burpees
20 Muscle ups or pull ups
Cool down:
:30 Standing forward bend
1 min pigeon stretch ea.
1 min lying lumbar rotation ea.