MVMT PREP
Roll Lats & Posterior shoulder
Lower Seg Roll X 4/
Glute March 2 X10/
Glute March & Cont shoulder Reach X5/

Inchworm out - 10 scrap push ups
Shoulder taps 10/
SL DL practice 2X 10/
Arms OH BW SUMO stance DL hinge practice X 10
10mins
**
SKILL : Black Banded internal & External Stim Rev Lunges**

banded EXT rot activation Rev Lunge

face other direction and rack same leg for INTERNAL rot stim
INT X15/
EXT X 15/

Finish INT & EXT on 1 leg before switching.
5mins

SUMO DEADLIFT 4 X 12
ALT DBL DB OV PRESS 4 X 12/

3min X 4

16 min

TABATA-UESDAY

Working Solo complete Combo 1, 2, & 3 with 1 min REST between.

You will need :
1 mat, 1 hurdle, 1 mini-band

3 ROUNDS of 10 Sets of 20s ON : 10s OFF
Alternating between 2 designated exercises.

1) HIgh Knees & Sprawl
1min REST
2) Toe-Banded Bicycle & Hollow Hold V-snaps leave band on
1 min REST
3) Huddle Hops & Push up to Plank

19mins (2 mins to explain)