Warm Up
Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (6 Minutes)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Walking Lunges
Elevated Push-Ups
Ring Rows
KB Sumo Deadlifts
Upper Specific Warm-Up: (5 Minutes)
8 Shoulder Car’s per Side
15 Med Ball Press Outs
10 Single Arm Ring Row per Side
Lower Specific Warm-Up: (5 Minutes)
10 Runner Stretch to Deep Lunge per Side
15 KB Deadlift
Strength Circuit
3 Rounds
8-12 Barbell Row
8-12 Barbell Stiff Leg Deadlift
Rest 20 Seconds
8-12 Goblet Squat
8-12 Crush Grip Floor Press
10-15 Supine Knees to Chest
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