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Warm-Up x 3 Rounds

·     3 Point Lateral Steps x 5

Group #1 x 4 Rounds

·     Single Arm Bench Press x 8 Each Arm

·     Lizard Slider Climb x 10 Each Leg – Alternate Legs 

·     Seated Shoulder Floss x 5 Breaths

Group #2 x 4 Rounds

·     Single Arm Alternate Lunge x 10 each arm

·     Slider Bird Dog x 10 Each side

·     Prayer Twist x 5 Breaths Each Side 

Group #3 x 4 Round

·     Lunge Med Ball Slams x 10 Each Leg 

·     Half Kneel Med Ball Reverse Chop x 10 Each Side 

·     Glute Bridge Hold with Foam Roller x 5 Breaths 

Conditioning: 10 Rounds

·     Run .10 of mile, walk 30 seconds, Run to .20…..Rinse and Repeat all the way to 1 mile

·     Time to Beat 11 mins