Click HERE for movement demonstrations.
3 sets of
THE World’s Greatest Stretch x 5-8 per side
Bird Dog Crunch x 5-8 per side
*The key here is smooth, controlled repetition. Stay in the rep range that allows high quality movement and control.
| Shoulder Press | ||
| 3 x 8 @ 70% | ||
| 1 x Max reps @ 60% | ||
| or | ||
| 5 x 12 with a dumbbell | ||
| 4 RFT | ||
| 400m Run | ||
| 10 Devils Press (5/side) | ||
| 10 V-Ups | ||