2024/09/06

Warm-up

• 10/10 Forward Lunge Overhead Reach
• 10/10 Lateral Lunge w/ Rotation
• 10/10 X-Factor
• 30/30s Side Plank
• 30/30s Copenhagen Side Plank
• 20 90/90 Hip Mobility
• 20 Bird Dogs
• 10 Cat Cows
• 12 Bear Walk
• 20 Lateral Bound
• 10/10 Staggered Stance T-spine Rotation
• 8/8 Med Ball Rotations (6#, fast!)

Workout

• 2×6/6 Rotation Box Jumps (12″)
• 2×6/6 Med Ball Chest Pass (6#)
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press (45/35#)

Cool-down

• 10/10 Half-kneel T-spine Rotations
• 20 Tactical Frogs w/ Rotation
• 10/10 X-Factor