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December 5th 2017


Foam Roll each for 60s

calves

quads

hamstrings

back

Activation--2 Sets

10 Straight Leg Bridges

10 Assisted Active Leg Raise

10 T-Spine Rotation with Reach

10 Wall Facing Banded Squats

Strength

4 Sets

5 Close Grip Bench Press

20 Renegade Rows

Conditioning

15 Minute AMRAP

50ft Handstand Walk

15 Burpees

30 Double Kettlebell front Rack Lunges