200m Jog OR 1:00 High Knees OR 1:00 Double/Single Unders
1:00 Plank OR HS Hold
15 Air Squats
If it’s nice enough, take a jog!
400m Run OR 1:30 High Knees OR 1:30 Double Unders/Single Unders
20 Push Ups
20 Cossack Squats (Total)
Sub: 50′ HS Walk for Push Ups & IF you have a DB or odd object you can do alternating hang clean and jerks in replace of cossack squats
10 Bulgarian Split Squats R/L
20 Hip Bridges (2 sec pause)
10 DB Bent Rows R/L or use odd object
3×10 Behind The Neck Press (strict)
3×10 Supinated Grip Rows
3×15-20 Bent Over Plate Rows
3×8-10 Single Arm Arnold Press
Added in for those that asked since we Todd and Jo gave everyone what they wanted. This is optional. Don’t go heavy, think REHAB your shoulders. You’ll get a great pump and feel strong and stable. You may need to look up some movements unless you come on live and ask!