09 - 01 - shake up / out - upper / lower

Prep -

Dynamic lunge 10m

Duck walk 10m

Ab wheel roll -outs - 5

Repeat 3 rounds, NFT

Mobility -

Hip CARs - level 2

3 e/s - slow, think 30 sec reps

Knee CARs 5 e/s

Work -

Db / Kb snatch OR Kb Swing 2-10 (2-4-6-8-10)

+

Assault bike - cals

15 / 12

+

Sled Push

30m e/s

+

D-ball + body-over-box

1 + 1 every round (1-2-3-4-5)

Finish -

Hip extension pails / rails 15 sec pail / 10 sec rail 2 /

90-90 hip extension lift-offs 5 e/s - 3 sec hold

Copenhagen plank 2min e/s