Warm Up: 3 min bike or run 3 laps
Then 3x
15 KB RDLs
10 push-ups to downward dog
-then
Mobility
30s Lat Stretch or Planche Seal
30s PVC pass through
30s Squat Stretch
Skill: Overhead Squat
4 sets of 10
Moderate weight to allow good form and for each set to feel heavy for the last 2-3 reps
Workout:
Tabata Hollow Rock
Rest 1 min
Tabata Push Up
Rest 1 min
Tabata Ring Row
Rest 1 min
Tabata Jumping lunge
Rest 1 min
Tabata Overhead Squat 45/35
Score is the lowest number from each Tabata added together