8min (2-3rounds)
– S.L Hip lifts 8/8
– Plank Shoulder Taps 8/8
– Reverse snow angels 8
– Jump landings: calf raise to controlled half squat 8
4x
Kickstand suitcase DL 8/8
Renegade Rows 8 or bent over rows
Push Press 8
15-18min every (3min do the whole circuit)
•20′ (2×10′) Forward and Back Front Crawl
•10 Front Swings or Forward Jumps
•10 Bearhug Squat