Warm up
3 rounds
5 side lunges
5 bird dogs (each side)
5 supermans
3 rounds
10 soldier kicks
10 plank shoulder taps
10 the prone row
3 rounds
20 body weight lunge
4 inch worms
20 bicycles
Strength & Conditioning Blend
5 rounds
10 Chest to Floor Push ups
20 Step ups (30"/24")
30 DB Lunges (55/35)(35/20)
5 rounds
10 Foot Elevated Push ups (24")
20 Lateral Step ups (30"/24")
10 Goblet Squats (70/55)(55/35)(35/20)
5 rounds
10 Foot Elevated Push ups (10")
20 Rearfoot Elevated Lunges (24")(each leg
10 1-arm DB Lunges (55/35)(35/20)
10 1-arm DB Lunges (55/35)(35/20)
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