Warm Up – No Breaks, Keep Moving
Floor Crawls
Bridge Crawls
Keep Short. This is a Big Program
4 Min
Core
Hollow Crunch Ups – Keep going till you hit 40
“our goal is to try hit 40 in the next 3 minutes”
4 Min
Warm Ups Continued
Hanging Shrugs + Dip Shrugs x 2 Rounds of 12
2 Min
Pull
Hanging Lean Back – 2 Sets of 8
Make sure its a deep retraction of Scap then lean back. Use feet if necessary
Ring / Bar Rows – 3 Sets of 8 – Failure Not needed but work to 8RM
[Play Time – 5 Minutes of Skin the Cats or F.L Holds] <- only if time permits.
15 min
Push
Ring / Pbar Dips – 3 Sets of 10. Failure not required.
10 Min
Legs
Wide Squats – 2 Sets of 15 (Weighted if Necessary)
Triple Bridge
Superman – 2 Sets of 10 (Pre-engage Hamstring and Glutes)
Burn through this sequence. Break Not required
10 Min
Stretch Down
Hip Rotations
90/90 Hip Rotations
Pigeon Stretch (once a side)
Straddle Hip Circles
Straddle Pelvic Tilt into Pancake <- Deep Effort
(dont forget to Hip Reset at the end after the deep stretch)
15 Min
