Warm Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Side to Side Hops
Walking Lunges
Elevated Push-Ups
Ring Rows
KB Swings
Upper Specific Warm-Up:
15 Band Pull Aparts
15 Floor Press
10 Single Arm Ring Row per Side
Lower Specific Warm-Up:
10 Runner Stretch to Deep Lunge per Side
15 Poliquine Steps per Side
15 TRX Squats
Strength Circuit
3 Rounds
8-12 DB Split Squat per Side
3-12 Pull-Ups
Rest 20 Seconds
8-12 KB Swings
8-15 Push-up
30-60 Second Single Arm Farmer Hold
Rest 1 Minutes
Cooldown
Single Arm Doorway Chest Stretch X 1 Minute
Arm Overhead Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side
Seated Hamstring Stretch X 1 Minute per Side