MOBILITY ROUND

10 Cat/Cows

10 Alt. Bird Dogs

5/5 Moose Antlers

10 Alt. Thread the Needle

10 SLOW Arm Haulers

Into…

2-3 ROUNDS

1:00 Cardio Choice

10 Alt. Lunges*

10 Plank Shoulder Taps*

:30 Plank Hold*

*RND 2 complete 10 Jumping Lunges + 10 KB Slides + :30 Tuck/ Hollow Hold.

*RND 3 complete 10 KB Goblet Lunges + 20 Hollow Body Flutter Kicks + :30 HS/ Pike Hold.

MIN 1&2 – Cardio Choice

MIN 3 – Max KB Goblet Lunges (Athlete Choice)

MIN 4 – Max Russian KB Swings

MIN 5 – Max Static Hold*

*Static Hold Options…

Plank Hold

Tuck/ Hollow Hold

Handstand/Pike Hold

Rig Hang

Wall Sit

(Score is Total Reps)

1:00 KB Slides

-Rest :30-

1:00 Hollow Body Flutter Kicks*

-Rest 1:30 b/t Sets-

*DB/KB Hold Optional.

(No Measure)