Warm Up
Bodyrock SPEED SETS
Rollout INTERVAL SETS
Scorpion Kick with Windshield Wiper SUPERSETS
7.5 Minute Hanging Ab Curl LADDER
Cool Down
Side Lying Warm Up
Iron Mike SPEED SETS
7.5 Minute 1-legged Box Squat LADDER
Side Lunge with Glute Hip Up SUPERSETS
Cossack Squat with Hip Circles SUPERSETS
Cool Down- Isometric Pigeon Stretch
Warm Up- High Knee March
Stack 1
T-arm Reach
Knee & Hip Extension
Contra Crawl
Out to Out
S Reach
Stack 2
Pull Overs
Windshield Wipers
Ipsi Crawl
Out to In
Vertical Twist
Stack 3
Cross Body Draw
Figure 4
Lateral Crawl
S2S Reaching
Saxon Tilt
Cool Down- Rolling
Warm Up
Bouncing Push Up SPEED SETS
Dynamic Push Up with T-Arm Crawl SUPERSETS
7.5 Minute Staggered Hands Military Press LADDER
7.5 Minute Wide and Close Grip Push Up LADER
Cool Down
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