MVMT PREP
Dowel Shoulder Series
Dowel OH Press
3-point Contact Hinge X 10
SL DL X 5
Tactical Frog Stretch
Cossack SQs X 10 /
10 mins

SKILL * Trunk stability & Locomotion *
SEE VID HERE

1 Lap/ Contralateral Briefcase Farmers March
4 mins

STRENGTH 2 - GLUTE STRENGTH time to increase those lbs!

BB SUMO DL 4 X 10
DBL DB OH PRESS 4 X 10/
Paloff Press 4 X 8/

3:10mins X 4

16mins

KB-MOM
Grab a KB that you can SQ with, Swing with, Crunch with, Lunge with ... 26lbs and up.... #bebetter ;)

Clock Set for 14 X H1 : 1min H2 :0
Every Minute On the Minute you must complete exercises below, if you don't complete within the minute... just keep going... no break for you ;)
Min 1 : 20 KB GOB SQ
Min 2 : 20 KB Tactical Lunges (TOTAL)
Min 3 : 20 Ab Mat Crunches w/ KB

Min 4 : 25 KB Swings
Min 5 : 20 Ab Mat Crunches w/ KB
Min 6 : 20 KB Tactical Lunges (TOTAL)

Min 7 : 20 KB GOB SQ
REPEAT 1 MORE TIME!

20mins