warm-up:

  • 10 iron cross
  • 10 scorpion
  • 10 squats
  • 10 push-ups
  • 10 pull-ups
  • 10 lunge steps
  • lizard
  • pigeon

SATURDAY Slam Ball - Thanks DEREK!!!

  • 100 sb goblet squats
  • 90 sb russian twists (ea)
  • 80 s2s sb push-ups
  • 70 slam balls
  • 60 sb cg push-ups
  • 50 sb wall balls
  • 40 sb atomic sit-ups
  • 30 sb csp slam ball
  • 20 burpee slam ball
  • 10 sb man makers - s2s push-up, burpee csp, slam ball

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon

 

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