4-7-21 Wednesday Conditioning & Recovery

Warm Up as you see fit

Round 1: 4 Rounds

• 24 Windshield Wiper 
• 24 Dying Bug 
• 15 each side Prone Hip Extension 

Round 2: 4 Rounds. These should be a light to moderate weight so that you move through with little rest and get blood flow.

• 25 Wall Ball
• Wall Sit - 30 seconds
• 25 Ball Slams
• 25 Good morning with ball

Round 3: 4 Rounds

• 20 each side - Touchdown Squat - adjust height to suit your needs
• 25 each side Bulgarian split squat (body weight)
• Offset Walk with KB: Keep it light! 5-10lb KB - watch the video, understand the movement and purpose! 10 steps then switch sides.  Start the video at 1:58.

Round 4: TABATA 8 Rounds 20:10

• Jump rope!