MVMT PREP
Foam roll upper/outer hip
Frog Stretch & Cork Screw
SQ Pry X5/
Scap Push Ups X10
Under Switch X4/
Diver bomber Push Up X5
10mins

BENCHMARKING
Side Plank (top leg elevated) 1 mins CAP/ (3min)
Max mountain climbers (shoulders OVER wrists - Knee to elbow) 1 min CAP (2min)

(5mins)

STRENGTH 1 - GLUTE STEEL WK 2
SUMO SQ 4 X 12
ALT DBL DB BENT OVER ROW 4 X 12/ no dead stop this wk
3:20 mins X 4

17mins

Gym Class Heros
Partners complete all exercises together, Match Your Partner!
Reps are TOTAL
200 Plank High Fives

200 SL Lunge Jump
200 MB Kneeling Diagonal Slam (50/ per partner)
200 Mountain Climbers
200 Flutters
If finished early, complete 100 of all exercises
15 min CAP

18 mins (15min WORK, 3 mins Explain)