Warm up:
Run 400
2 Rounds:
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.
30-20-10
Alternating DB Clean and Jerk 50/35
Burpee over DB
3 Rounds
:30 Side plank ea.
:30 Hollow rock
:30 Boat pose
:30 Superman
Rest 1 min between rounds
Cool down:
2 Rounds
:30 Right lunge
:30 left lunge
:30 Down dog
:30 Cobra
1 Min Child’s pose