Warm-Up
3-4 rounds of:
30 seconds of each exercise
Skipping
High knees
Bodyweight squat to reach
Mobility & Activation
10 repetitions of Bodyweight Deadlifts
10 repetitions of band pull-apart in front of body
5 repetitions of World’s Greatest Stretch
8 repetitions each side of Bird dog
15 repetitions of Glute raises
Weights
As many rounds as possible of in 15-30 minutes of:
12 repetitions of Deadlifts
10 repetitions of Dumbbell Rows
10 repetitions of Thrusters
Stretches
Complete 20-30 seconds of each stretch
