Monday – 3/26/18

Warm-up
Hip Cross-Over x 10
Rollover to V-sit x 10
Lateral Lunge x 10
Forward Lunge x 10
Leg swings (front-to-back and side-to-side) x 10 each
+
2 sets:
Russian Step Up x 6-8/leg
Single Leg RDL w/ KB x 6-8/leg
Pec stretch x 30sec/side

Workout
A1. Back Squat (to box); 6-8 x 4 sets, rest 60sec
A2. Banded Hamstring curls; 20 reps x 4 sets, rest 60sec
A3. Hollow Body Roll to Superman; 6 rolls/each x 4 sets, rest 60sec

B. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Balls (20/14 lbs)
10 Toes to Bar

Optional Accessory:
A1. GHD Hip Extensions w/ 3sec pause at top; 10-12 x 4 sets, rest 45
A2. Ring Row or Pull-Up w/ False grip; 8-10 reps x 4 sets, rest 45
A3. DB Oblique Side bend; 20/side x 4 sets, rest 45