Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
5 per side adductor rock back
Core
3 rounds:
5 per side bird dog
8 per side half kneel elbow to knee
Lunge
3 rounds, 8 per side
Rest 45-60 seconds between rounds
Workout
3 rounds:
8 kettlebell deadlift
8 floor press
8 per side bent over row
Cooldown
2 rounds:
8 per side standing hip flexor march
5 per side fire hydrant
Relax:
30 seconds per side thoracic rotation
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